Scheff says a total cholesterol level of less than 200 is desirable. Between 200 and 239 is considered borderline high, while 240 and above is deemed high. In relation to LDL (bad) cholesterol, a level of less than 100 is optimal; 100 to 129 is near optimal; 130 to 159 is designated borderline high; 160 to 189 is considered high; and 190 or above is very high. As for HDL (good) cholesterol, higher numbers are actually better. For example, an HDL level of less than 40 is considered a significant risk factor for men and less than 50 is a significant risk for women. HDL levels of 60 or more help lower the risk of heart disease.
Four steps to curb cholesterol
For those with a total blood cholesterol that is borderline or high, Scheff suggests taking the following four steps along with seeking the advice of a health-care provider:
1. Reduce fat in your daily diet ” Eat less fatty cuts of red meats, fewer foods prepared with animal fats and oils, avoid added fats such as butter, margarine, salad dressings, mayonnaise, as well as sauces, and stay away from fried foods.
2. Opt for unsaturated fats ”Saturated fat raises your blood cholesterol level; they're found in animal products such as bacon, cold cuts, frankfurters, and even cheese and whole milk, as well as a few plant products, including coconut and palm oil. Unsaturated fats come in two forms: polyunsaturated and monounsaturated. Safflower oil, sunflower oil, sesame oil, corn oil, and fish are good sources of polyunsaturated fats. Monounsaturated fats can be found in olive oil, peanut oil, and canola oil.
3. Consume more carbohydrates and fiber ” Choose foods high in complex carbohydrates (starch and fiber). Complex carbohydrates contain little or no saturated fat and no cholesterol. They include whole grain breads and cereals, oats, barley, brown rice, dry beans, fruits, and vegetables.
4. Exercise regularly ” Aim for 20 minutes of aerobic activity at least three times a week. Aerobic exercise is a great way to increase HDL or good" cholesterol.
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