Optimal Cholesterol Levels

We've all heard some things about cholesterol, LDL, HDL, bad cholesterol, good cholesterol ... But can we put all that information together to maintain optimal cholesterol levels?

As a nutritionist, I felt it was necessary for me to say something more about this topic as well. So, in this advice, I would like to expose the proper cholesterol intake according to its optimum levels.

Bad Cholesterol – Good Cholesterol

We know two kinds of cholesterol – LDL, or bad cholesterol, and HDL, or good cholesterol. Both exist in our blood, but the difference is that the first one travels from liver to other organs and the second one in the opposite direction. So, the HDL is good, because we want cholesterol to go to the liver that processes it and exports it out of our bodies. It is very important to keep the LDL:HDL ratio under 3:1, by which we decrease the risk for cardio-vascular diseases.

How to Maintain Optimal HDL-LDL Ratio?

It's impossible for a human body to live without cholesterol. It's recommended to consume 300 mg per day at the most, because the rest we need is produced by our bodies. But first, let's see how much cholesterol is actually recommended:

• total cholesterol: < 200 mg/dL (for men and women),
• HDL cholesterol: > 60 mg/dL (for men and women),
• LDL cholesterol: < 100 mg/dL (for men and women). 

To maintain the optimum HDL-LDL ratio, we have to be aware of our nutrition and balance our meals. HDL, or good cholesterol, increases when we consume foods that contain omega 3 fats:

• Fish (salmon, sardine),
• nuts and seeds,
• vegetable oils (flaxseed, walnut oil).

The bad cholesterol, or LDL, rises when we eat too much saturated and trans fats, which can be found in:

• fatty meats,
• milk fat,
• fried food,
• sweets …

Reducing body weight, increasing physical activity, and non-smoking can also help to improve the HDL-LDL ratio.