The Importance of Knowing Normal Cholesterol Levels

High cholesterol levels can increase the risk of heart disease, stroke, and poor blood circulation. Knowing your blood cholesterol levels is an important step in preventing these conditions.

Cholesterol is a fatty compound produced by various cells in the body, primarily by liver cells. The body needs cholesterol to stay healthy. However, if cholesterol levels are too high, the risk of heart disease, stroke, and poor blood circulation will increase. Therefore, it is important to regularly check cholesterol levels.

Cholesterol checks should be done routinely to monitor health. When should these checks start?

If you smoke, are overweight, have high blood pressure, diabetes, or a family history of heart disease, you should start checking cholesterol from the age of 20. If not, you can start at the age of 35. If the results are normal, have a check-up every 5 years. If your cholesterol levels are high, check more frequently, especially if you have diabetes, heart disease, or kidney disease.

There are two types of cholesterol: good cholesterol (HDL) and bad cholesterol (LDL). HDL helps prevent atheroma (narrowing of the blood vessels), while LDL contributes to the formation of atheroma. Besides cholesterol, there are also triglycerides, another type of fat in the blood that can increase the risk of heart disease.

Atheroma is fatty plaque that accumulates on the artery walls, causing narrowing and hardening of the blood vessels (atherosclerosis). This can block blood flow and lead to heart attacks, strokes, or other serious issues.

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Cholesterol levels vary for each person, depending on their diet. Some people may have high cholesterol due to genetic factors.

Before a cholesterol test, you need to fast for 9-12 hours. Cholesterol levels are measured in milligrams per deciliter (mg/dL) of blood. Here are the normal levels for various types of cholesterol:

Good Cholesterol (HDL):

• More than 60 mg/dL helps reduce the risk of heart disease.
• Less than 40 mg/dL increases the risk of heart disease.

Bad Cholesterol (LDL):

• Less than 100 mg/dL is optimal.
• 100-129 mg/dL is still tolerable.
• 130-159 mg/dL is borderline high.
• 160-189 mg/dL is high.
• More than 190 mg/dL is very high.

Triglycerides:

• Less than 150 mg/dL is optimal.
• 150-199 mg/dL is borderline high.
• 200 mg/dL or more is high.

Total Cholesterol:

• Less than 200 mg/dL is still tolerable.
• 200-239 mg/dL is borderline high.
• 240 mg/dL or more is high.

To maintain normal cholesterol levels, avoid foods containing trans fats such as fried foods, margarine, and biscuits. Consume the following foods to lower cholesterol:

• Fish: Such as sardines, mackerel, salmon, and tuna, rich in omega-3, which is good for the heart.
• Oatmeal: Rich in soluble fiber that can lower LDL. Consume 5-10 grams of soluble fiber per day. One and a half cups of cooked oatmeal contain about 6 grams of fiber.
• Nuts: Such as almonds, pistachios, hazelnuts, can reduce the risk of heart disease. Replace fatty foods with nuts.
• Olive Oil: Contains antioxidants that can lower LDL. Use two tablespoons of olive oil per day for salads or cooking.

Maintaining a healthy diet and avoiding bad habits such as smoking and drinking alcohol are also important. Start exercising regularly to stay healthy.