To Reduce Heart Disease Risk, Keep Total Cholesterol Below 200, Avoid Saturated Fat: Expert

Total cholesterol is considered to be at a high-risk level if it exceeds the 200–250 milligrams per decilitre range, which can result in heart disease, an expert says.

A balanced diet, also known as a Mediterranean diet, is important to maintain a healthy heart and prevent heart disease. ( Image Source :Getty )

Cholesterol and triglyceride levels, diet, lifestyle and exercise are the determinants of one's heart health. People should maintain optimum levels of cholesterol and triglycerides, and avoid saturated fat to ensure a healthy heart and prevent heart diseases, according to experts. 

Also, people should consume a balanced and nutritious diet and exercise regularly to reduce the risk of heart attacks and cardiac arrests. 

Here is what an expert says about the correct levels of cholesterol and triglycerides that one should maintain, and which foods must be consumed for a healthy heart.

At what cholesterol levels is one at the risk of heart disease?

Total cholesterol is considered to be at a high-risk level if it exceeds the 200–250 milligrams per decilitre range, which can result in heart disease, Dr Mohit Bhutani, Assistant Professor, Department of Cardiology, Amrita Hospital, Faridabad, told ABP Live. "It is stated that if the LDL cholesterol, also known as bad cholesterol, climbs more than 190 mg/dl, there is a very high risk of developing a heart disease," he added. 

Triglyceride levels at which one is at risk of heart disease

Triglyceride levels below 150 mg/dl are regarded as normal, between 150 and 250 mg/dl as borderline, and beyond 200 mg/dl as higher ranges, Dr Bhutani said. "Therefore, we should aim for a triglyceride level below 150 or 200 mg/dl" he added. 

Cholesterol and triglycerides to be maintained to ensure a healthy heart

In order to ensure a healthy heart, LDL cholesterol should be less than 100 mg/dl, and triglycerides should be less than 150 mg/dl, Dr Bhutani said. "Total cholesterol should be less than 200 mg/dl," he added. 

Instances which cause a person living a healthy lifestyle to be at risk of heart disease

Even if a person consumes a balanced diet, exercises regularly, has a good lifestyle, does not take stress, avoids alcohol and smoking, and has normal cholesterol levels, he or she can still have the risk of heart disease. 

"Even if one has effective control over these modifiable risk variables, some hereditary predispositions, and genetic disorders, including uncontrolled diabetes, hypertension, or atherosclerosis are passed down through families. Hence, family history of cardiac deaths or coronary artery disease should also be kept in mind. After the age of 20, it is recommended that a lipid profile be performed every five years. In addition to this, some diseases, such as cardiomyopathies and channelopathies, can also run in families," Dr Bhutani said.

Difference between dietary cholesterol and saturated fats, and foods which contain these

Dietary cholesterol is cholesterol that is obtained from diet such as liver meat, organ meat, egg yolks, shellfish, and dairy products, Dr Bhutani said. 

"Saturated fats are solid at room temperature and found in food items like butter, ghee, fried and baked foods, and high fat meat," he added.

What should one avoid to reduce the risk of heart disease, dietary cholesterol or saturated fat? And why?

Saturated fat tips the balance between good and bad cholesterol and hence saturated fats should be avoided, Dr Bhutani said. 

"An adequate amount of dietary cholesterol is necessary for the insulation of the nerve cells and the cell membrane formation, but if a diet's saturated fat content is higher than average, a high risk of heart disease results," Dr Bhutani added. 

Best exercises to maintain a healthy heart and prevent heart disease

People are advised to exercise for 150 minutes per week. "It should consist of aerobic exercise and resistance training. Aerobic exercise includes brisk walking for 3–4 miles per hour, running, jogging, swimming, cycling, playing tennis, or jumping rope. In resistance training weightlifting, dumbbells, squats, and push-ups can be done on two non-consecutive days per week," Dr Bhutani said.

Best foods to maintain a healthy heart and prevent heart diseases

A balanced diet is important to maintain a healthy heart and prevent heart disease. "A balanced diet for preventing heart disease, also known as a Mediterranean diet, consists of foods that are lower in calories, such as fresh fruits, green vegetables, legumes, nuts, and whole grains. A moderate quantity of dairy products, eggs, fish, lean poultry meat, or seafood can be taken," Dr Bhutani said.