Getting a health checkup done at least once a year is a must, however, most of us would prefer

doing them only when the doctor asks us to. Emergency situations like a stroke or heart attack
often warrant one test for sure i.e. the cholesterol level test. T his is because the underlying
cause of such an emergency could be high LDL cholesterol.
No wonder then, high cholesterol is often known as a silent killer. A health condition that
doesnt cause any symptoms till its too late. Millions of people all over the world are grappling
with cholesterol issues today. According to the American Heart Association, Cardiovascular
disease holds the dubious distinction of being one of the leading causes of death in the world
today, accounting for nearly 1.73 crore deaths every year. This number is expected to increase
to 2.36 crore by the year 2030. More than a third of ischemic heart issues are caused because
of high LDL cholesterol levels.

The incidence LDL cholesterol cases are directly proportional to the income level of the country.
Countries with low or middle level income account for 25% of adults suffering from cholesterol
issues while the number goes up to almost 50% adults suffering from raised cholesterol in rich
countries.
How does one fight a disease that catches people unaware? One way of doing that is to know
everything there is to know about saturated fat. Take a look at what it means and what needs
to be done to overcome issues with high cholesterol.

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What is saturated fat and its sources?

Saturated fats or cholesterol is nothing but a white wax-like substance produced by the liver in
our body. It is also found in some of our food items. Not only do these fats help the functioning
of cells in our body, but also help the body produce vitamin D, bile for digestion and other
hormones. When the amount of these necessary fats in our blood goes up, it may increase the
risk of heart and circulation issues.
Cholesterol is often carried by proteins in the blood known as lipoproteins. There are two kinds
of proteins, the low-density lipoprotein aka LDL and the high-density lipoprotein aka HDL. Too
much of anything is bad for health, which is the case with LDL cholesterol. However, high density cholesterol protects our body from harm, hence the name good cholesterol . Knowing
the LDL cholesterol levels in our body is the first step towards combating its effects.
Some factors that can affect the cholesterol levels in your body are Inherited genes, Food
habits, Lifestyle, Gender, Weight, Culture and History of health.
These factors play a part in high cholesterol blood patterns, and if it is combined with other
factors high blood pressure or smoking then the chances of facing heart issues are higher.

Need for cholesterol tests and how often:

Just getting your cholesterol tested would not help. You need to know when we need to do it
and how many times. Here are the different situations when the test needs to be done.

Age 40-75 years every 5 years

On cholesterol medication every 12 months
Children whose parent/parents suffer from inherited high cholesterol As soon as they are
10 years old
First cousins of people suffering from inherited cholesterol once you are told of the risk.

Types of LDL Cholesterol tests:

There are two ways in which an LDL cholesterol test is done, i.e. a normal process where blood
is drawn from the veins to conduct a full lipid profile which shows the level of all types of
saturated fats in the body. The other option is where the level is measured through a capillary
test. This test is done using a drop of blood which is taken by pricking a finger which is then
analyzed for fat levels.

Measure of LDL cholesterol range

Most diagnostic centers use the Friedewald formula to measure LDL cholesterol with the
assumption that the number of triglycerides to cholesterol would be constant.
Total cholesterol is measured by adding HDL + LDL+ (Triglycerides x 0.2). The range is often

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measured in milligrams for every deciliter of blood. The normal range for total cholesterol is
200-240 mg/dl.
An LDL cholesterol level of 200 mg/dl is the ideal, while anything between 201 mg/dl to 239
mg/dl is considered to be borderline high. A measure of 240 mg/dl and more is considered to be
high.
LDL cholesterol is measured by subtracting HDL and Triglycerides from Total cholesterol divided
by 5 i.e. Total cholesterols HDL Triglycerides/5
The ideal range for LDL would be below 100 mg/dl. Anything in the cholesterol range of 101 to
129 mg/dl is considered almost ideal. However, a measure between 130 -159 mg/dl is
borderline high, between 160 -189 mg/dl is high and 190 mg/dl and above is considered very
high. If you are at higher risk of suffering from a cardiac arrest, then maintaining a level of 70
mg/dl of LDL is the best way to avoid it.
HDL cholesterol helps the body keep the arterial blood vessels clear by taking the bad
cholesterol out of the arteries. The lower the level of HDL in your body, higher are the chances
of heart trouble. A HDL measure of 0-39 mg/dl falls under low hdl where heart disease risk is
high. A measure of 40 59 mg/dl is normal while anything above 60 mg/dl is considered the
best as it would help to prevent heart issues.
Now that you have read all about ldl cholesterol, its time to know a few things that could help
us lower our cholesterol levels.

Heres a look at how to lower LDL

Lifestyle changes:
Doctors often advice changes in your lifestyle once you have been diagnosed with high
cholesterol levels. You may have to give up habits like smoking, chewing tobacco etc.

Exercising:
It is ideal to start exercising and making it a part of your life just like other routine functions. If
you are busy then you need to find the time or try different ways such as taking the stairs
instead of the lift, parking away from your office, take a walk after your lunch.

Start eating right:

Eating the right kind of food often helps you win half the battle against a disease. Giving up on
high cholesterol fast-food, including food times that are high in fiber, vitamins, and proteins
while low on LDL cholesterol. Reducing intake of red meat and increasing fish intake can help
too. Include food items like beans, whole grain, oats, fruits, vegetables and olive oil in your
diet. Sweet potato, Okra (ladies finger), Broccoli, Apples, Strawberries, and prunes are good
sources of cholesterol-lowering soluble fiber.

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Orange peels, garlic, ginger and green tea are natural ways that can help you reduce the bad
cholesterol and also increase the good cholesterol in your body.

Learn to manage stress:

Stress is often a reason for high cholesterol levels as well as other diseases. How you deal with
stress at home, office and within the family plays an important role. Meditation, breathing
exercises, yoga or relaxing can help you beat stress, which may help you reduce stress.

Source: Health checkup.

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