Understanding Your Cholesterol Levels and How to Manage Them

In this ever-expanding world, we are expected to be at our peak functionality to keep up with the pace, thus making personal health an important, and critical asset. When it comes down to maintaining our normal cholesterol levels, it is of paramount importance to process and filter the news and only absorb verified information backed up by proper methodical and scientific studies. In this blog we will delve into the basics of cholesterol levels and how you can manage them.  

What is Cholesterol?

Cholesterol is a naturally occurring type of fat in our body and is primarily produced by our liver and is also obtained from dietary sources. It acts as the primary starting point of manufacturing hormones such as estrogen, testosterone, and Vitamin D. It is helpful for our body to compose the cell wall. The cholesterol present in our body is primarily obtained only through animal products like meat, fish, and other dairy products.  The most significant effect on blood cholesterol levels in the human body comes from the proportion of fats and carbohydrates in your daily diet and not directly from the cholesterol present in your food. 

What are the different types of cholesterol?

Blood, acts as the body’s quintessential source of transporting and carrying essential nutrients around. Cholesterol and excess fats in the blood are carried as complex particles called lipoproteins. Lipoproteins are capable of packing a lot of fat in the bloodstream.  Lipoproteins can be further classified mainly into 2 categories:  

• Low-Density Lipoproteins (LDL) are often referred to as "bad cholesterol." They constitute the majority of the body's cholesterol and transport it from the liver throughout the body. Cells attach to LDL particles, extracting fat and cholesterol. Elevated LDL levels lead to fat accumulation on cell walls and arteries, increasing health risks.
• High-Density Lipoproteins (HDL), known as "good cholesterol," transport cholesterol away from the body and bloodstream to the liver, functioning like scavengers.

How are cholesterol levels measured?

Cholesterol is typically measured by a process known as the “lipid test” or “lipid profile”. A lipid profile can be usually done on an empty stomach (fasting) or full stomach as directed by the physician. A lipid profile test of an individual’s blood gives us an estimate of the total cholesterol present from which the LDL and HDL can be estimated or calculated. 

How can LDL values be directly calculated?

Usually, the value of LDL is estimated from the total cholesterol value as obtained through a lipid profile test. There have been recent advancements in the field that allow us to measure the levels more accurately using methods such as hypercentrifugation.  

Are there any home tests available or is a lab test always required?

A home “Finger Prick test” is available that checks your cholesterol levels through a machine with the help of your blood sample, similar to a diabetes check. However, it is always recommended that you use a professional lab test for accurate results.

What is the normal cholesterol level across all ages?

The permissible and safe level of cholesterol depends on a lot of factors, mainly the gender of an individual and also their age.  According to the Adult Treatment Panel III (ATP III), the standard levels per guideline as follows 

• Fasting triglyceride level:
  • Normal: less than 150 mg/dL 
  • Mild hypertriglyceridemia(A condition where the level of triglycerides in the blood is higher than the recommended or healthy range.): 150 to 499 mg/dL
  • Moderate hypertriglyceridemia: 500 to 886 mg/dL 
  • Very high or severe hypertriglyceridemia: greater than 886 mg/dL
• LDL-C level:
  • Optimal: less than 100 mg/ dL
  • Near optimal/above optimal:100 to 129 mg/dL
  • Borderline high: 130 to 159 mg/dL
  • High: 160 to 189 mg/dL
  • Very high: greater than 190 mg/dL 
• HDL level: 
  • Low: less than 40
  • Desired: upto 60

How often should you get a cholesterol test done?

Well, there’s no medically binding rule that specifies how frequently or when one should get a cholesterol test done but as a general rule of thumb a test yearly once recommended. For people who have a history of high cholesterol or heart-related conditions in their family, it is generally recommended that they get their tests done as per the doctor's advice to avoid any sudden hiccups.  For kids as a rule of thumb, it is recommended that they have their first test done around the age of 7-11 and then again around the age of 17-21. The test results must be avoided between the ages of puberty as hormonal changes might cause ambiguous results which aren’t an accurate portrayal of the health or underlying issues. As per Harvard Health, kids and adolescents should have their cholesterol levels below 110 mg/dl, while levels between 110-130 mg/dl is considered borderline high and anything beyond it is considered high and should be controlled with proper medical guidelines. For adults, cholesterol levels below 200 mg/dl is considered normal, beyond 200 mg/dl is high and needs medical supervision to be managed effectively. 

How can you control your cholesterol?

Controlling any kind of complication is a time-consuming process and thereby should be done with patience and perseverance. In the case of reducing or controlling cholesterol levels, one should try to stick to the basics like a proper clean diet and maintaining a clean and healthy lifestyle. The biggest contributing factor to higher bad cholesterol levels is consuming too much processed food that contains lots of saturated fats.  As per Harvard and NHS UK  given below are a few foods that can help you control your cholesterol: 

1. Oats, Whole Bread Grains
2. Fishes like Salmon and Mackerel
3. Whole Milk and Natural Yoghurt
4. Fresh Fruits
5. Brown Rice
6. Vegetable Oil- Saffola Gold is a good choice for cholesterol management  as it has a good balance of MUFA and PUFA and also contains natural antioxidants 

Other than the dietary changes you should consider supplementing your lifestyle by trying to stay fit and going for regular mild exercise or physical activities like walking, jogging, or skipping for a period of 20-25 mins. Cutting down on the consumption of alcohol and reducing smoking has also been shown to have significant positive results on an individual’s cholesterol level. To sum it up, in the pursuit of a balanced and fulfilling life, understanding and managing your cholesterol levels are integral steps toward overall well-being. As we navigate the complexities of modern existence, safeguarding our health becomes a priority that requires careful consideration and making informed choices.