LDL Cholesterol Normal Range: Is LDL Cholesterol Really So Bad?
The LDL cholesterol normal range is a very important value to be aware of as it’s typically intimation of how healthy your heart is. LDL, or low density lipoprotein is the “bad” cholesterol that encourages plague to build up on arterial walls.
High LDL cholesterol can bring forth a plethora of cardiovascular problems, many of which are life threatening. Some cardiovascular diseases that can manifest as a result of high LDL are coronary infarctions, heart attacks, atherosclerosis, peripheral artery disease, strokes, and more.
These diseases take time to develop. So, it is best to get your cholesterol levels checked sooner than later to know whether or not you are in the LDL cholesterol normal range. Upon getting your cholesterol checked, you can use your values (i.e. Total cholesterol, HDL, LDL, and triglycerides) in a cholesterol ratio calculator to give you an even more detailed analysis of your heart’s health.
LDL Cholesterol Normal Range
The Optimal (Normal) Range
The LDL cholesterol normal range is under 130. This value implies that there will be minimal artery clogging plaque build up throughout your cardiovascular system. This is extremely important as high LDL cholesterol levels are the cause for many fatal, yet reversible diseases.
If you are in the LDL cholesterol normal range, then you can breathe a sigh of relief as you sit comfortably in the desired range, a range that is often difficult for many people to reach or maintain.
High LDL cholesterol levels is usually intimation of a poor diet, sedentary lifestyle, or genetic predisposition. Nevertheless, if your LDL cholesterol is under the recommended value of 130, then you can merely continue with your habits, insofar that such habits are contributing to creating a healthy environment for your heart.
It’s also important to take into consideration of the other significant values you can expect to get from a cholesterol test. Such values that you should be aware of are your total cholesterol, HDL cholesterol, triglycerides, and even vldl cholesterol levels.
The Intermediate Range
The intermediate, or borderline high range is 130-159. This is not a horrible place to be at, but it can definitely be improved. This range can be effortlessly improved by taking a fish oil supplement or by eating foods that are rich in unsaturated fats and low in saturated fats.
Regardless of this LDL cholesterol range not technically being in the high range, it is still important to talk to your doctor about what your options are as you continue forward with your efforts to improve your LDL cholesterol.
If you currently reside within the LDL cholesterol normal range, be aware that it doesn’t take much effort for your LDL cholesterol to drop into the 130-159 range. This can happen due to consistent dietary slip-ups and/or new sedentary habits, among other reasons.
It’s also fairly easy to fall into the intermediate range due to stress. Taking on a new job, increased feelings of despair, relationship quarrels, and interpersonal contentions are some common reasons as to why people start consciously eating unhealthy foods as a means to self-soothe.
The High Range
LDL cholesterol levels above 159 is considered high and greatly increases your risk for developing cardiovascular disease. If you reside within this range, then you should talk to your doctor as soon as possible to discuss how to lower your LDL.
Medication may be necessary if you are in the high range, or perhaps you may only need to make some lifestyle changes in order to reach the LDL cholesterol normal range.
Some immediate actions you can take now are to begin eating foods that are rich in unsaturated fats like salmon, trout, herring, peanut butter, and olive oil, among many other. This, in conjunction with discussing your options with your doctor will put you in a position to improve the health of your heart by attaining the knowledge necessary to reach the LDL cholesterol normal range of under 130.
Tips on how to stay in the LDL cholesterol normal range
If you are within the parameters of the LDL cholesterol normal range, then that’s a great thing. You can expect to have minimal plaque buildup in your arteries due to such low LDL levels. This is intimation of a healthy heart.
Be that as it may, it does take significant effort to maintain your LDL cholesterol levels. If you begin to fall into old habits or simply lose track of your focus to keeping your heart healthy, then it can be quite easy for you to fall out of the LDL cholesterol normal range.
Some tips to help you manage your LDL cholesterol levels are to track your dietary habits in a food log or journal. This is an extremely lucrative strategy for not only individuals aspiring to lose weight, but also to ensure that the foods consumed consist of heart healthy properties (e.g. polyunsaturated fats, monounsaturated fats, fiber, pectin, etc.).
Exercise is also a way to help you to reduce your LDL cholesterol levels. Walking on a treadmill or an elliptical machine for example are excellent ways to help you improve your heart’s status quo. If you don’t belong to a gym, you can simply walk around your neighborhood or pick up swimming. Anything that will put a demand on your cardiovascular system is encouraged.
We all know how effective that cardiovascular exercise is at improving your cholesterol levels, but have you ever thought about how the calming effects of yoga can contribute to this as well? More studies are coming to light which indicates that yoga may in fact aid in reducing LDL cholesterol. According to VeryWell.com, “In some study participants, total cholesterol levels were reduced by up to 30%. Levels of low-density lipoproteins (LDLs), or “bad” cholesterol, were lowered between 14% and 35% in these studies (Moll 2017).”
In addition to this, taking omega-3 fatty acids or fish oil softgels can help you to stay in the LDL cholesterol normal range. The necessity of this will depend mainly on how well your diet is. If you are unable to cook every meal or if you feel as though you are strapped for time more often then not, then taking a heart healthy supplement may be a good route to take to ensure that you maintain your levels in the LDL cholesterol normal range.
Moll, J. (2017, Feb. 15). Does Yoga for High Cholesterol Work? Retrieved from https://www.verywell.com/yoga-lowers-cholesterol-697886