These Are the Exact Cholesterol Numbers You Should Aim for If You Want to Prevent Heart Disease, According to a Cardiologist
Depending on how you look at it, it’s either incredibly frustrating or a major relief that the number one cause of death in the U.S. is preventable. Yes, we’re talking about heart disease. According to the American Heart Association, nearly half of American adults have some type of cardiovascular disease.
There’s a direct link between having high LDL cholesterol (or "bad cholesterol") and being at risk for heart disease. For that reason, knowing your cholesterol numbers can be a helpful tool in protecting your heart. Here, a cardiologist explains the connection between cholesterol and heart health and what cholesterol numbers to aim for.
Related: This Is the #1 Sign Someone Has a Healthy Heart, According to Cardiologists
What Determines Cholesterol Numbers?
Dr. Megan Kamath, MD, a cardiologist at UCLA Health, explains that cholesterol is a fat-like substance that is found in the cells of the body. “There are different types of cholesterol particles that we measure to better understand the patient's heart disease risk,” she says. Dr. Kamath explains that LDL (known as “bad cholesterol”) can lead to a buildup of plaque in the arteries. When plaque clogs the arteries, it increases the risk of heart disease.
LDL cholesterol is different from LDL cholesterol, which is often referred to as “good cholesterol.” “HDL cholesterol helps remove [LDL] cholesterol from the blood, which reduces heart disease risk,” Dr. Kamath says.
There are two main sources of cholesterol, according to Dr. Kamath: Cholesterol that is made in the body (known as blood cholesterol) and cholesterol that comes from food (known as dietary cholesterol). “Cholesterol levels can also be affected by a number of different factors including age, weight, gender, genetics, diet and physical health,” she says.
The Exact Cholesterol Numbers to Aim For
Since elevated levels of LDL cholesterol increase the risk for cardiovascular disease, knowing your numbers can serve as a metric for how at-risk you are. “[Healthcare providers] measure cholesterol levels through a blood test called a lipid profile. This looks at a combination of values including the total cholesterol, LDL, HDL and triglycerides,” Dr. Kamath says.
By now, you know what LDL cholesterol and HDL cholesterol is. But what are triglycerides? This is the most common type of fat found in the body. Factors that can contribute to high triglycerides include obesity, insulin resistance, excessive alcohol consumption, excessive sugar consumption, eating processed foods, a diet high in saturated fats and living a sedentary lifestyle.
When it comes to the exact number to aim for, Dr. Kamath points to the guidelines set by the American Heart Association:
Total cholesterol: Less than 200 mg/dL
LDL cholesterol: Less than 100 mg/dL (below 70 mg/dL if coronary artery disease is present)
HDL cholesterol: 60 mg/dL or higher
Triglycerides: Less than 150 mg/dL
Related: 25 Foods That Are Good For Your Heart, From Fruits and Veggies to Heart-Healthy Nuts and Seeds
If your cholesterol numbers aren’t where they should be, the good news is that you can change them. “The best way to control cholesterol is to start with awareness and proactive prevention strategies. This includes a heart-healthy diet, regular physical activity, maintenance of a healthy weight, avoidance of smoking and regular visits with one's medical team to make sure that levels remain in a normal range,” Dr. Kamath says.
For some people, it can be helpful to follow a specific eating plan to help lower their LDL cholesterol. One that has proven time and time again to benefit heart health is the Mediterranean diet. This way of eating emphasizes a diet high in plant-based foods, fish and olive oil while minimizing ultra-processed foods high in sugar. The DASH diet (an eating plan that emphasizes eating primarily plant-based foods while minimizing foods high in sodium or sugar) has also shown to benefit heart health.
“The importance of preventive care cannot be emphasized enough in monitoring cholesterol levels and promoting a heart-healthy lifestyle,” Dr. Kamath says. By knowing your numbers, you’re taking a very important first step in looking after your cardiovascular health.
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Related: 20 Registered Dietitian-Approved Heart-Healthy Snacks That Taste Great, Too
Sources
Dr. Megan Kamath, MD, a cardiologist at UCLA Health
Leading Causes of Death. National Center for Health Statistics. U.S. Centers for Disease Control and Prevention
Cardiovascular diseases affect nearly half of American adults, statistics show. American Heart Association
Hypercholesterolemia. StatPearls
What Your Cholesterol Numbers Mean. American Heart Association
DASH diet: Healthy eating to lower your blood pressure. Mayo Clinic
