Finding the Ideal Cholesterol Ratio
What Is Cholesterol Ratio?
To find your cholesterol ratio, you divide your total cholesterol number by your HDL, or good, cholesterol number. For example, if your total cholesterol number is 200 and your good cholesterol is 50, your total cholesterol ratio is 4:1.
Is There an Ideal Cholesterol Ratio?
According to the American Heart Association (AHA), you should keep your cholesterol ratio at or below 5:1. The ideal cholesterol ratio is about 3.5:1.
Total cholesterol ratio may be used as a monitoring tool by some health care specialists. However, the AHA suggests that doctors use total cholesterol numbers with patients rather than cholesterol ratio. That's because the total cholesterol number is considered a better tool for guiding the doctor in planning the best patient care. Discuss with your doctor about the best numbers to monitor for you.
What Are Triglycerides?
Triglycerides are another form of fat in the blood. Just as with HDL and LDL cholesterol, your body makes triglycerides and also gets them from foods you eat. Foods that are high in trans fats and saturated fats can raise triglyceride levels. Also, when you eat more calories than you burn, your triglyceride levels may soar.
Are High Cholesterol Levels Dangerous?
A high cholesterol level can be a risk factor for heart attack and stroke. These devastating events happen when a cholesterol plaque ruptures. This causes blood to suddenly clot and block an artery in the heart or brain.
Blockages that prevent sufficient blood flow in the coronary arteries can lead to a form of chest pain called angina. Angina is a common symptom of coronary artery disease. Symptoms usually occur with exertion and go away with rest.
Are There Ways to Manage High Cholesterol Levels?
Yes, there are ways to manage high cholesterol levels, including the following:
- Increase HDL ("good") cholesterol levels and decrease LDL ("bad") cholesterol by getting regular aerobic exercise. Exercise also helps relax blood vessels and lowers blood pressure.
- Lower LDL cholesterol by eating foods low in saturated fat, cholesterol, and trans fat. You can replace these bad fat foods with foods high in monounsaturated and polyunsaturated fats. This includes eating fish with omega-3 fatty acids like salmon. In addition, eating soluble fibers -- such as oats, pectin, and psyllium -- will help reduce LDL cholesterol. So will cholesterol-lowering foods, such as margarines, enriched with plant sterols and stanols.
- Medications such as statins help lower LDL cholesterol levels. They also help lower triglycerides and slightly increase HDL cholesterol levels. Statins reduce the risk of heart disease in many people.
If your cholesterol is high, it will take time and effort to improve your cholesterol levels and cholesterol ratio. You should count on at least three months of lifestyle changes and possibly taking daily medication. The results, though -- a healthier heart and lower risk of heart attack or stroke -- are well worth the effort.