Our body needs a small amount of cholesterol to build the structure of cell membranes, make hormones, and vitamin D. But too much cholesterol can pose a problem.

• Eating too many foods that are high in saturated fats (fatty cuts of meat, butter, cream, cakes, sausage…)
• Eating too many foods with refined sugars (sweets, commercially baked cookies and crackers and fizzy drinks)
• Obese or overweight
• Too much alcohol
• Smoking
• Family genetics
• Other health conditions, such as diabetes and hypothyroidism

Cholesterol level tend to increase by the age. Healthy levels of cholesterol tends to change due to other health conditions and considerations as well. Doctors recommend knowing your cholesterol status earlier in life to prevent dangerously high levels of cholesterol developing as a person ages.

For adults, total cholesterol levels less than 200 mg/dL are considered desirable. A reading between 200 and 239 mg/dL is considered borderline high and a reading of 240 mg/dL and above is considered high. LDL cholesterol levels should be less than 100 mg/dL.

The most common symptoms include:

• Heart disease
• Stroke
• Narrowing of the arteries
• Chest pain
• Dizziness
• Unsteady gait
• Slurred speech
• Pain in the lower legs

Cholesterol isn’t all dangerous. Our body needs it to protect its nerves and make healthy cells and hormones. Some cholesterol comes from the food we eat, and some makes by our liver. It won’t dissolve in blood, so proteins carry it where it needs to go. These carriers are called lipoproteins.

LDL Cholesterol

Low-density lipoprotein, sometimes called “bad cholesterol”, may make arterial narrowing worse

HDL Cholesterol

High-density lipoprotein, sometimes called “good cholesterol”, protects the body against narrowing blood vessels

For healthier alternatives, choose skinless or fish, and avoid red meat and processed meats. Get more soluble fiber like oats, whole-grained bread, barley and Quinoa can helps lower bad LDL cholesterol levels. Soluble fiber can bind cholesterol in the intestine and remove it from the body. Eating 5 to 10 grams of soluble fiber a day can help lower the LDL cholesterol by 5 to 11 points.

Exercise stimulates enzymes that help move LDL cholesterol from the blood to the liver and the cholesterol will be excreted from there. So, the more you exercise, the more LDL cholesterol your body expels. 20 minutes every day, or 30 minutes five days a week of low-or moderate-intensity exercise such as walking, jogging, biking, or gardening can help raise HDL cholesterol (Good cholesterol).

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• Reduce LDL Cholesterol levels (Bad Cholesterol)
• Raise HDL Cholesterol levels (Good Cholesterol)

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Smoking makes your LDL cholesterol (Bad Cholesterol) ‘stickier’ and lower your HDL cholesterol (Good Cholesterol). “Smoking creates an environment in the bloodstream that leads to a destructive breakdown (of cholesterol), making LDL cholesterol even more toxic to blood vessels, increasing deposits of plaque in the arteries, and increasing inflammation,” Dr. Newby says.

Alcohol doesn’t contain cholesterol. But it does contain carbohydrates and alcohol, and these substances can cause a rise in your triglyceride levels, and indirectly cause a build-up of plaque in the blood.

To drink in moderation, the 2020-2025 Dietary Guidelines for Americansexternal icon recommends that intake to 2 drinks or less in a day for men or 1 drink or less in a day for women.

You can just start with some minor changes in lifestyle to improve your health. Your health is an investment, not expense.

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