Heart health has become a major concern these days, and understanding cholesterol levels is an important part of it. Many people get confused about what “normal cholesterol levels” are and how they can be maintained. If you are also confused about your LDL and HDL cholesterol normal range, then this article is for you!
What is Cholesterol?
Cholesterol is a waxy, fat-like substance that is made by our liver and also obtained from some foods. It is important for our cells, but when its level increases, the risk of heart diseases also increases. Therefore, maintaining your cholesterol levels is very important for heart health.
Table of Contents
What are normal cholesterol levels?
According to the American Heart Association (AHA), normal cholesterol levels for healthy adults are as follows:
| Cholesterol Type | Normal Range (mg/dL) |
| Total Cholesterol | Below 200 |
| LDL (Bad Cholesterol) | Below 100 |
| HDL (Good Cholesterol) | 40-60 (Higher is better) |
| Triglycerides | Below 150 |
LDL Cholesterol Normal Range
LDL (Low-Density Lipoprotein) is called “bad cholesterol” because it gets deposited in arteries and increases the risk of heart attack. Normal range should be less than 100 mg/dL. But if you are a heart patient then it is better to maintain less than 70 mg/dL.
HDL Cholesterol Normal Range
HDL (High-Density Lipoprotein) is the “good cholesterol” that removes LDL from the artery and takes it to the liver, where it breaks down. HDL less than 40 mg/dL is a risk factor, while 60 mg/dL or more is protective for the heart.
Balance between LDL and HDL
It is important to maintain a balance between LDL and HDL. LDL should be below 100 mg/dL, and if you are a high-risk patient, then less than 70 mg/dL is best.
Case Studies: Real-Life Examples
Case Study 1: Kunal Bahl’s journey to reduce cholesterol
Snapdeal co-founder Kunal Bahl has shared in detail how he reduced his rising cholesterol levels without medicines. He made some important changes in his dietary habits, which you can read about here:
Case Study 2: Atul Shah’s victory over diabetes, BP and high cholesterol
Atul Shah, who is 72 years old, has shared the story of how he overcame diabetes, high blood pressure and high cholesterol. You can watch his journey in this video:
Taking inspiration from these case studies, you too can control your cholesterol levels by making positive changes in your lifestyle.
Diet & Lifestyle Tips to Lower Cholesterol
If your cholesterol is high, there is no need to panic. You can control it by making some simple changes in your lifestyle and diet.
1. Make changes in your diet
- Fruits & Vegetables: High fibre foods like apples, oranges, curry and spinach help lower cholesterol.
- Healthy fats: Swear by olive oil, nuts and avocados which provide healthy fats.
- Oats & whole grains: These are fibre-rich and reduce bad cholesterol.
- Avoid processed foods: Junk food and processed snacks increase cholesterol.
- Omega-3 fatty acids: Eating fish (salmon, tuna) or flaxseeds is beneficial.
- Legumes & Beans: These are the best sources of fibre and protein which help in controlling cholesterol.
- Garlic & Turmeric: These have natural cholesterol-lowering properties.
- Dark chocolate: Indulging in flavonoid-rich dark chocolate in moderate quantities may help reduce heart rate and heart attack.
2. Exercise regularly
- 30-45 minutes of daily exercise such as brisk walking, cycling, or yoga is beneficial for heart health.
- Strength training also helps increase HDL (good cholesterol).
- High-intensity interval training (HIIT) also helps lower cholesterol.
- Swimming and aerobics are also good activities that help keep cholesterol levels balanced.
- Dancing or Zumba classes are also a fun and effective way to maintain fitness.
3. Stress management and sleep improvement
- Meditation and deep breathing exercises help reduce stress and control cholesterol.
- Follow a good sleep routine, as lack of sleep can also increase cholesterol levels.
- Develop hobbies like painting, gardening or music which can reduce stress levels.
FAQs about reducing your cholesterol
1. What is a normal cholesterol level?
A normal total cholesterol level is less than 200 mg/dL. LDL should be less than 100 mg/dL and HDL should be between 40-60 mg/dL.
2. How is high cholesterol diagnosed?
There are no obvious symptoms of high cholesterol. It is only detected by a blood test (lipid profile).
3. What is the best diet for lowering cholesterol?
Fiber-rich foods such as oats, fruits, vegetables, nuts and healthy fats are best.
4. Is exercise important for cholesterol?
Yes, regular exercise increases HDL (good cholesterol) and lowers LDL (bad cholesterol).
5. Does stress increase cholesterol?
Yes, chronic stress can increase cholesterol levels, so stress management is important.
Conclusion
Maintaining normal cholesterol levels is not just the result of a healthy diet and exercise, but is part of a disciplined lifestyle. If you are struggling with cholesterol, you can control it by making some changes in your eating habits and lifestyle. With early detection and proper management, you can reduce the risk of heart diseases. So start a healthy routine today and take care of your heart health!
How are your cholesterol levels? Do share your experience in the comments! Check out the best cholesterol-lowering supplements here!
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