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Optimal level of LDL cholesterol – consequences of an elevated concentration and ways to decrease it
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LDL cholesterol is a part of cholesterol that everyone is aware of. Due to the growing awareness of society and the increasing focus on preventing many diseases, more and more of us are paying attention to it. When we receive the results, it is often one of the few parameters that we know about and that we check most frequently. What it is and what it tells us, you will find out by reading the following article.
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Cholesterol in the blood
LDL cholesterol, or, more precisely, LDL lipoproteins of small density and size, are composed of 75 to 80% lipids, including about 40% of cholesterol esters. They are formed in plasma, and their function is to transport cholesterol from the liver to the extra-uterine tissues. This is why they were once thought to be responsible for the formation of the coronary plaque and the occurrence of diseases of the circulatory system.
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LDL cholesterol is normal
LDL-cholesterol levels have decreased over the past few years, most likely as a result of increasing problems with diseases caused by excessive levels of these compounds in the blood. Currently, cholesterol levels below 135 mg/dL, or below 3.5 mmol/l, are a normal result.
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I have elevated LDL cholesterol
Until recently, it was believed that elevated levels of LDL cholesterol were most commonly observed in people who consumed excess animal fats that were rich in saturated fatty acids and cholesterol. However, from recent reports we can learn that the type of food consumed does not significantly affect the concentration of this fraction, and that individual or genetic factors are most often responsible. Interestingly, just a few years ago, cholesterol levels that were considered normal were much higher than they are now, and the reduction was accompanied by the introduction of many pharmaceuticals intended to reduce their concentration.
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How do you lower your cholesterol?
Lowering LDL cholesterol requires a structured cardiovascular nutritional plan: eliminate industrial trans-fats and substantially limit saturated fats to less than 7% of daily caloric intake. Increase soluble viscous fibers (oat beta-glucans, legumes, psyllium), incorporate plant stanols/sterols, and emphasize polyunsaturated omega-3 fatty acids. Combining dietary changes with regular moderate aerobic exercise (at least 150 minutes weekly) and weight loss optimizes lipid profiles. When lifestyle adjustments alone cannot reach clinical targets, statin therapy is prescribed.
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Scientifically reviewed by a clinical dietitian
• 24.09.2026
mgr Mateusz Pawlak
Diets Premium Expert
Diets Premium team expert. Specializes in nutrition plans, strength sports, and training plans.
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