Normal Range for LDL in Your Blood

Normal range for LDL cholesterol in every person is different. Range of cholesterol in blood is need to be measured at least once in five years for people who are more than 20 years old. It is very important to know the range of cholesterol in your blood, so that you are able to prevent yourself from any diseases which are related with cholesterol. There are some kinds of cholesterol. And each kind of cholesterol has a limit in your body. Here are ideal range for LDL cholesterol.

For Kids

    1. Normal range of total cholesterol in kids’ body is less than 170mg/dl. It is included in high category if the total cholesterol reach 200mg.dl.
    2. Normal range of LDL cholesterol ratio is less than 100mg/dl. It can worsen the kids’ health if the LDL cholesterol reach 130mg/dl. It is included in high category.
    3. Normal range of HDL cholesterol in kids’ blood is 45mg/dl or more. It is included in low category if the HDL level is less than 40mg/dl.
    4. For kids with age 0 to 9 years, the normal range of triglycerides is less than 75mg/dl and less than 90mg/dl for kids with age 10 years to 19 years. It is categorized as high level if the triglycerides reach 100mg/dl for kids with age 0 to 9 years and more than 130mg/dl for kids 10 years to 19 years.

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For Adults

    1. Normal range of total cholesterol on adults’ blood is less than 200mg/dl. It is included in high category if the total cholesterol reach 240mg/dl.
    2. Normal range of LDL cholesterol level is less than 100mg/dl. It will danger your health if the level reach the number 160mg/dl or more.
    3. Normal range of HDL cholesterol in blood should be 40mg/dl or more. It is included in low category if the HDL level is less than 40mg/dl in your blood.
    4. Normal range of triglycerides is less than 150mg/dl. It is categorized as high level if the triglycerides reach 200mg/dl.

How to Keep Cholesterol Range Normal

    1. Consume foods that contain a lot of fibers. It is because fibers are able to lower the level of the bad kind of cholesterol. Choose healthy fats to consume, such as olive oil, avocado, and nuts. The fats in these kind of foods will not increase the level of LDL in your blood.
    2. Keep your body weight in normal number. Obesity tend to increase the level of cholesterol in your blood. It also put you in higher risk of getting heart attack.
    3. Do exercise regularly. Spare at least 30 minutes to 60 minutes a day to work out. Or if it is too much for you, exercise at least 3 times a week. By working out regularly, you will be able to lose some weights, increase the level of HDL and decrease the level of LDL in your blood.
    4. Stop smoking. Because the tobacco contained in cigarettes will increase the level of LDLin your blood.

Those are the normal range for LDL cholesterol.

Tips : How to Increase HDL and Lower LDL

How to increase HDL and lower LDL tips are a lot out there for you who are looking for some information. There are two types of cholesterol. First is HDL (High Density Lipoprotein), this is the good kind of cholesterol. The second is LDL (Low Density Lipoprotein), this is the bad kind of cholesterol. If the level of your LDL is high and the level of your HDL is low, then your risk of getting high cholesterol is also high. Here are some tips to make your HDL higher and your LDL lower. 

How to Increase the Level of HDL

Here are some tips to make your HDL level higher in your body.

    1. Consume olive oil.

Olive oil is the source of good fats which is easy to find and consume. Based on a research, it is found that olive oil is the only source of unsaturated fats which can reduce the risk of heart attack. Based on the same research, it is mentioned that the one of the benefits of olive oil is able to increase the level of HDL. It is because the antioxidant content in olive oil which is called polyphenols. Pure olive oil contains more polyphenols than the processed ones. But how much the polyphenols are depends on the brand the kinds.

    1. Exercise regularly.

The next of how to increase HDL and lower LDL is by working out regularly. By working out with high intensity, it is able to increase HDL for 8mg/dL. Not only that, working out with high intensity is also able to reduce insulin and improve the functions of arterial blood vessels. Working out several times in a week will be able to increase the level of HDL, improve the capabilities of anti inflammatory in your body, and also add antioxidant.

    1. Consume coconut oil.

Some researches show that coconut oil is able to reduce appetite, increase the skill of metabolism, and keep the health of your brain. Coconut oil is one of the foods to increase HDL and lower LDL. So that the risk you are getting heart attack disease is low. You are able to increase the level of your HDL by consuming two spoons of coconut oil a day. 

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How to Decrease the Level of LDL

Here are some tips to make the level of LDL lower in your body.

    1. Consume fish and garlic.

The good fats contained in fish is able to decrease the level of LDL in your body if you consume it three times a week as the replacement of red meat. Omega 3 in tuna, salmon, mackerel, or herring is good to keep the health of your heart. While garlic can reduce LDL by inhibit the process of oxidation of LDL.

    1. Consume Soy

By consuming soy, both consume it directly, as a milk, or processed soy, you will be able to decrease the level of LDL for 5% to 6%. Consume at least 25 gram of protein soy. Consume soy as the tip of how to increase HDL and lower LDL.

How to Improve HDL Level

How to improve HDL level without increasing LDL level is being searched nowadays. Since a lot of people want to start a healthy lifestyle. HDL is a good kind of cholesterol while LDL is the bad kind of cholesterol. HDL is playing a role by taking back the cholesterol to liver, and there, the cholesterol will be destroyed. So, how to increase the level of HDL in your body? 

Avoid Foods Which Contain Trans Fats

The reason why you need to avoid foods that contain Trans fats is because that kind of fats increasing the bad kind of cholesterol and decreasing the good kind of cholesterol. Trans fats are usually found in fried foods, biscuits, and snacks. Consume fresh fruits of vegetables salad as the replacement for your unhealthy snacks. You are also able to drink whey protein milk. Whey protein is good in lowering the level of LDL cholesterol. 

Consume More Omega 3 Fatty Acids

This one is how to increase HDL level by food. Consume more foods that contain a lot of omega 3 fatty acids. Omega 3 fatty acids will not affect your LDL, instead, it will increase the level of HDL in your body and reduce your blood pressure. Some kinds of fish such as salmon, mackerel, herring are known with their bunch of omega 3 fatty acids. You are also able to get omega 3 fatty acids from walnuts or almonds. 

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Consume Foods which Contain Soluble Fibers

There are two kinds of fibers, they are soluble fibers and insoluble fibers. Both of them have benefits for the health of your heart. But soluble fibers are able to lower the level of LDL in your body. You are able to add soluble fibers in your daily meals by adding oats, vegetables, nuts, and fresh fruits. 

Make Sure You Have Time to Work Out

The next tip of how to improve HDL level naturally is by working out. By exercising, you are able to increase the level of the good cholesterol or HDL in your body. Spare at least 30 minutes every day for working out. You are able to do something small such as go to your office with bicycle, or choose the stairs instead of the elevators.

Stop Smoking

Quitting smoke is the next tip of how to raise HDL cholesterol level. It is because in a cigarette there is a chemical material which is called acrolein. This chemical material stops the activity of the good kind of cholesterol to distribute fats to liver so that it causes artery narrowing or atherosclerosis. From that explanation it can be concluded that smoking is the main reason why people get a heart attack or stroke. 

Avoid Obesity

Too much body weight will affect the level of HDL in your blood. If you have obesity, by reducing 3 kg of your body weight will increase the HDL for about 1mg/dL. Consume less calories and exercise regularly. This is also can be the tip of how to improve HDL level.