What is LDL cholesterol? Symptoms, Causes & More
10 minutes read.
LDL is the “bad cholesterol” too much of it in your blood causes plaque to build up in your arteries. Cholesterol is naturally found in the body and plays a major in producing hormones and digesting fatty or oily food you eat.
However, foods with high amounts of saturated fat (like full-fat dairy and red meat) can raise your LDL. A heart-healthy diet, exercise, and quitting tobacco use can help lower your LDL. For most people, a normal LDL level is below 100 mg/dL.
Let’s look at what LDL is, why’s bad for your health, and how to lower it
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What’s LDL cholesterol?
Diagnosis , Food that lowers LDL
What’s LDL cholesterol?
LDL cholesterol, or low-density lipoprotein cholesterol, is a fat that circulates in the blood, moving cholesterol around the body to where it is needed for cell repair and depositing it inside the artery walls.
Because cholesterol and triglycerides are insoluble in water, they must be associated with proteins to flow through the hydrophilic blood.
Most people use “LDL” and “LDL cholesterol” interchangeably. LDL cholesterol has a reputation for being the “bad cholesterol.”
But that’s only part of the story. LDL cholesterol itself isn’t bad. That’s because cholesterol performs important functions in your body.
However, when you have too much LDL cholesterol, that’s when it becomes a life-threatening health issue for you.
LDL is a type of lipoprotein found in your blood.
Lipoproteins are particles made of lipids (fats) and proteins that carry fats through your bloodstream. Fats, because of their structure, can’t move through your blood on their own.
So, lipoproteins serve as vehicles that carry fats to various cells in your body. LDL particles contain a large amount of cholesterol and a smaller amount of proteins.
HDL
HDL-stand for “high-density lipoprotein” it’s the “good cholesterol” that helps remove extra cholesterol from your blood.
Generally, healthcare providers encourage higher HDL cholesterol levels (ideally above 60) and lower LDL cholesterol levels to reduce your cardiovascular disease risk.
If your LDL is too high and your HDL is too low, your provider may recommend lifestyle changes such as diet and/or medications to get your cholesterol numbers into the healthy range.
However, opting for a healthy diet is the best way to prevent your LDL from getting high.
Symptoms of high LDL cholesterol
If you have high LDL (bad) cholesterol, you may not even know it, because there are typically no symptoms associated with this issue.
This is why it’s important to avoid any lifestyle that can increase your LDL on time.
Because your risk increase as you age especially when you have spent much of your life-consuming a bad diet in the name of bakeries, fast food, and tobacco.
If you have extremely high LDL levels, you may notice little bumps on your skin called xanthomas or gray-white rings around the corneas of your eye called corneal arcus.
However, excess LDL cholesterol contributes to plaque buildup (atherosclerosis) in your arteries, which leads to life-threatening complications such as:
- Coronary artery disease.
- Cerebrovascular disease.
- Peripheral artery disease.
- Aortic aneurysm.
- Others include heart attacks.
This is why it is called bad cholesterol. You need to eat a heart-healthy diet and engage in daily moderate exercise to keep your LDL level at normal and increase your HDL
Causes
What causes high LDL cholesterol?
Many factors can raise your LDL level. The factors you have some control over include:
- What you eat.
Foods like fatty meats, full-fat dairy products, bakery, and fast foods are harmful to your cholesterol levels. That’s because they contain high amounts of saturated fat and, in some cases, trans fat. These two types of fat raise your LDL cholesterol.
- Your body weight.
Having overweight/obese can raise your LDL cholesterol.
- Smoking or using tobacco products
Tobacco use (including smokeless tobacco and vaping) lowers your HDL (#good cholesterol) level.
You need a healthy amount of HDL cholesterol to get rid of extra LDL cholesterol from your blood. So, by reducing your HDL level, tobacco use leads to a raised LDL level.
Factors you can’t control include:
- Age
As you get older, your cholesterol levels naturally go up.
- Gender
Sex is assigned at birth. People assigned female at birth (AFAB), that’s female, typically have higher LDL levels after menopause.
- Your genes.
If your close biological family members have high cholesterol, you may face a higher risk, too.
Food causes high LDL
What foods cause high LDL cholesterol?
Foods that contain high amounts of saturated fat and trans fat are the number one cause of high LDL cholesterol. Such foods include:
- Bakery items, like doughnuts, cookies, and cake.
- Full-fat dairy products, like whole milk, cheese, and butter.
- Red meats, like steak, ribs, pork chops, and ground beef.
- Processed meats, like bacon, hot dogs, and sausage.
- Fried foods, like French fries and fried chicken.
Limiting your intake of saturated fat and trans fat can help you manage your LDL cholesterol.
Diagnosis
How is LDL cholesterol diagnosed?
The best way to find out if you have too much LDL cholesterol is to have your doctor order a blood test that checks your levels. Your doctor will also request and review your family history, as high cholesterol can sometimes be hereditary.
The test your doctor will likely order is called a lipid panel/lipid profile. This test shows your LDL, HDL, and other types of non-HDL cholesterol that can raise your risk of complications.
You will be diagnosed with “high cholesterol” if your LDL/non-HDL cholesterol level is higher than what your doctor thinks is ideal for you. Your doctor will also review your lab tests to see if your HDL, the healthy cholesterol, is too low.
There may be follow-up tests and visits if your doctor is concerned that you may need medication or further intervention.
How to lower your LDL cholesterol?
There’s a lot you can do to lower your LDL cholesterol. For many people, starting with lifestyle changes can make a big difference.
Here are some changes you can make:
1. Follow a heart-healthy diet. Research shows the Mediterranean Diet can lower your risk for cardiovascular disease. This diet encourages you to eat healthy fats (from sources like olive oil and nuts) and avoid unhealthy fats (like saturated fat).
2. Avoid tobacco use. If you smoke, vape, or use any tobacco products now is the time to quit. Ask your provider for resources to help.
3. Get more exercise. Aim for 30 minutes of aerobic exercise per day at least five days a week. Start slow (just five or 10 minutes at a time) and gradually work your way up.
Talk to your healthcare provider before beginning a new exercise plan or making changes to your old routine.
4. Keep a weight that’s healthy for you. Talk to your provider about what your ideal weight range should be.
5. Find strategies to lower your stress. Being under stress for a long time may raise your LDL and reduce your HDL. Techniques like yoga or deep breathing exercises may help you manage stress in your daily life.
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Food that lowers LDL
Black beans (dry or fresh)
Serving size; 3/4 cup
Soluble fiber content; 5.4 g
Lima beans
Serving size; 3/4 cup
Soluble fiber content; 5.3 g
Navy beans
Serving size; 3/4 cup
Soluble fiber content; 3.3 g
Pinto beans
Serving size; 3/4 cup
Soluble fiber content; 3.2 g
Kidney beans
Serving size; 3/4 cup
Soluble fiber content; 2.6 – 3.0 g
Tofu
Serving size; 3/4 cup
Soluble fiber content; 2.8 g
Avocado
Serving size; 1/2 fruit
Soluble fiber content; 2.1 g
Chickpeas
Serving size; 3/4 cup
Soluble fiber content; 2.1 g
Brussels sprouts
Serving size; 1/2 cup
Soluble fiber content; 2 g
Sweet potato
Serving size; 1/2 cup
Soluble fiber content; 1.8 g
Turnips
Serving size; 1/2 cup
Soluble fiber content; 1.7 g
Asparagus
Serving size; 1/2 cup
Soluble fiber content; 1.7 g
Broccoli
Serving size; 1/2 cup
Soluble fiber content; 1.2 – 1.5 g
Oatmeal (cooked)
Serving size; 3/4 cup
Soluble fiber content; 1.4 g
Eggplant
Serving size; 1/2 cup
Soluble fiber content; 1.3 g
Carrots
Serving size; 1/2 cup
Soluble fiber content; 1.1 – 1.2 g
Apple
Serving size; 1 medium
Soluble fiber content; 1.0 g
Beets
Serving size; 1/2 cup
Soluble fiber content; 0.8 g
Bananas that are ripe on its own without the use of any chemicals.
Serving size; 1 medium
Soluble fiber content; 0.7 g
Brown rice
Serving size; 1/2 cup
Soluble fiber content; 0.5 g
FAQ (Frequently Ask Questions)
What is the LDL cholesterol normal range?
Most adults should keep their LDL below 100 milligrams per deciliter (mg/dL). If you have a history of atherosclerosis, your LDL should be below 70 mg/dL.
What is a bad level for LDL?
An LDL level above 100 mg/dL raises your risk of cardiovascular disease. Healthcare providers use the following categories to describe your LDL cholesterol level:
- Normal: Below 100 mg/dL.
- Near-optimal: 100 – 129 mg/dL.
- Borderline high: 130 – 159 mg/dL.
- High: 160 – 189 mg/dL.
- Very high: 190 mg/dL or higher
Conclusion
LDL is the “bad cholesterol” too much of it in your blood causes plaque to build up in your arteries. Cholesterol is naturally found in the body and plays a major in producing hormones and digesting fatty or oily food you eat.
However, foods with high amounts of saturated fat (like full-fat dairy and red meat) can raise your LDL. Other factors that can increase your LDL include age, gender, and gene
For most people, a normal LDL level is below 100 mg/dL.
Following a heart-healthy diet, exercising, and quitting tobacco use can help lower your LDL.
I hope you get the value worth your time. I appreciate the time you spend with me. Leave a comment if you like this post. Do you have any questions as regards this topic I didn’t touch here? Feel free to share with me in the comment below.
Information Source
https://my.clevelandclinic.org/health/articles/24391-ldl-cholesterol
https://www.ncbi.nlm.nih.gov/books/NBK470561/
https://www.sciencedirect.com/science/article/pii/S1933287415004493
https://www.nmcd-journal.com/article/S0939-4753(21)00002-8/fulltext
https://www.cdc.gov/cholesterol/ldl_hdl.htm
https://www.mdpi.com/2227-9059/10/6/1302
https://medlineplus.gov/cholesterol.html
https://www.jci.org/articles/view/148559
https://www.frontiersin.org/articles/10.3389/fcvm.2021.812416/full
MEDICAL DISCLAIMER
The content provided in living Good Blog is for informational and educational purposes only. It’s not intended to provide medical advice or take the place of such advice or treatment from a personal doctor. All readers/viewers of this content are advised to consult their qualified health professionals regarding specific health questions. Living Good Blog takes no responsibility for possible health consequences of any person(s) reading or following the information in this educational content. Viewers of this content, especially those taking prescription or over-the-counter medication, should consult their physicians before beginning any nutrition, supplement, or lifestyle program.
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