HDL Cholesterol Ratio
HDL cholesterol ratio is the proportion of total cholesterol to high-density lipoprotein (HDL) cholesterol. It helps assess heart disease risk, with a lower ratio indicating better cardiovascular health. It is calculated by dividing total cholesterol by HDL cholesterol, and an optimal ratio is generally below 3.5.
What is the HDL Cholesterol Ratio?
By comparing the amount of HDL in your body to the overall amount of cholesterol, you may determine your cholesterol ratio. Your blood’s total cholesterol is a measurement of all the cholesterol, including the primary types: Two
The high-density lipoprotein that gathers cholesterol and transports it to the liver for elimination
When low-density lipoprotein (LDL, or “bad”) cholesterol levels exceed 130 milligrams per deciliter (mg/dL), you run the risk of developing heart disease and stroke.
Although total cholesterol is significant, understanding why your level is what it is might tell you more about your cardiovascular risk.
The prevalence of LDL is higher than HDL, which is bad, thus your total cholesterol may be high. But it can also be high because you have a lot of HDL, which is good for you. Therefore, in addition to your overall cholesterol number, your cholesterol ratio tells you more about your risk.
You may be able to determine your risk of heart attack, stroke, or other cardiovascular diseases by looking at your blood cholesterol level.
The following content is added up to determine total cholesterol:
- Another name for good cholesterol is high-density lipoprotein (HDL).
- LDL, or low-density lipoprotein, is another term for poor cholesterol.
- 20% of your blood’s triglycerides, a kind of fat
- The calculation of your cholesterol ratio involves dividing your total cholesterol by your HDL value.
Your cholesterol ratio is 2.2, for example, if your HDL is 82 mg/dL and your total cholesterol is 180 mg/dL.
The ratio between males and women
The optimal cholesterol ratio is 3.5, and you should aim to maintain it below 5, according to StatPearls. That being said, males and women may have different optimum cholesterol ratios.
Adults should aim for a total cholesterol level of 200 mg/dL or below.
Generally speaking, women have greater HDL levels than males. Men should aim for an HDL level of at least 40 mg/dL, while women should aim for at least 50 mg/dL. This implies that cholesterol ratios of 5 and 4, respectively, may be desirable goals for men and women.
The association between acute myocardial infarction (AMI) and the cholesterol ratio was examined in a 2019 study involving Swedish women in their 50s. Heart attacks can also be referred to as AMI. Information was gathered from 1995 to 2000.
According to the study, women who had a cholesterol ratio of 3.5 or lower were at the lowest risk of developing AMI. Regarding ladies who have a cholesterol ratio of 3.5 or lower:
- Women who had a cholesterol ratio between 3.5 and 4.0 had a 14% higher risk of developing AMI.
- Women who had a cholesterol ratio between 4.0 and 5.0 had a 46% higher risk of developing AMI.
- The risk of AMI was 89 percent higher for women with a cholesterol ratio of 5.0 or above.
HDL vs LDL
About 25–33% of the free cholesterol in your body is transported back to your liver by HDL cholesterol, often known as good cholesterol. The liver then helps keep your arteries clear by eliminating the LDL from your body.
However, bad cholesterol, or LDL cholesterol, is what gets the cholesterol into your arteries. It may cause the arteries to fill with plaque, which can lead to atherosclerosis, a disorder that impairs blood flow.
There are advantages to cholesterol, even the bad variety. For the production of bile acids and hormones like estrogen and testosterone, among other vital processes, your body needs cholesterol. But your liver makes enough cholesterol on its own so you do not need to worry about consuming it through food.
The ideal HDL values for males are greater than 40 mg/dL and for women are greater than 50 mg/dL, according to the German Institute for Quality and Efficiency in Health Care.
In addition, the Centers for Disease Control and Prevention (CDC) recommends that LDL levels be below 100 mg/dL.
The ratio of Non-HDL to HDL Cholesterol
Another way that doctors attempt to assess your risk of heart disease is by looking at your non-HDL cholesterol. It contains low-density lipoprotein (LDL) and other cholesterols, including VLDL, which contribute to the accumulation of cholesterol in the arteries.
Your HDL cholesterol is deducted from your total cholesterol to arrive at this figure.
Adults should not have more than 130 mg/dL of non-HDL cholesterol.3- The greater the figure, the greater your chance of developing heart disease.
However, non-HDL cholesterol is preferred by certain medical professionals. This is because the association between non-HDL and your risk of heart disease is more linear. For instance, your chance of developing heart disease increases in direct proportion to your non-HDL amount. As a result, the number is simpler to understand.
Which Cholesterol/HDL Ratio Is Normal?
You may find out whether you have a high risk of heart disease and how high that risk is by looking at your cholesterol ratio.
- If your ratio is less than 3.5 to 1, you have a very low chance of developing heart disease. Though it is not always harmful to have somewhat higher cholesterol than this, medical professionals like to see readings in this range.
- The usual range for this ratio is 3.5 to 5 to 1. If your cholesterol ratio is within the normal range, you are less likely to develop heart disease.
- If your score is more than 5 to 1, you are at a higher risk.
High LDL and/or VLDL cholesterol or low HDL cholesterol are often the causes of a high ratio. This is caused by a number of variables, including aging, consuming a lot of saturated fat, and not exercising enough.
Why Does Your Cholesterol/HDL Ratio Matter?
Atherosclerosis is a kind of heart disease that can be brought on by having too much LDL cholesterol in the blood.
Blood flow to the heart muscle is delayed in this situation. It may even completely prevent blood from reaching the heart, raising your risk of a heart attack or stroke.
Even those with “normal” ratios had an increased risk of heart disease, according to a 2019 study that examined women’s heart attack risk:
- The risk of a heart attack was 14% higher for women whose cholesterol ratio was between 3.5 and 4 to 1.
- The risk of having a heart attack was 46% higher for those with a ratio of 4 to 5 to 1.
- The risk of having a heart attack was 89% higher for those with a ratio of 5 to 1 or above.
How to raise your ratios
In terms of mathematics, you can raise your HDL level or lower your total cholesterol level to enhance your cholesterol ratio. The following advice will help you improve your cholesterol ratio.
Consume greater amounts of soluble fiber.
Consuming extra fiber is beneficial to your cardiovascular health in general. According to a study, soluble fiber in particular may help decrease blood cholesterol levels. Choose meals like these to increase your intake of soluble fiber:
- Legumes, black beans, oats, and apples are high in pectin, a soluble fiber.
Reduce your intake of bad fats.
Meals that include trans fats or certain saturated fats, such as those in processed meals, should be avoided or consumed in moderation. These are linked to decreased HDL and increased LDL and total cholesterol levels.
Do some exercise
Research suggests that exercise, especially aerobic activity, may assist in increasing your HDL levels. Include a few of the aerobic exercises listed below in your daily exercise regimen:
- Sprinting
- walking and cycling
- Kickboxing, swimming, jumping rope,
Stop smoking.
Smoking cigarettes has been shown to lower HDL levels and raise LDL and total cholesterol levels. If you smoke now, get help quitting.
Think about statins.
Your body’s LDL and total cholesterol levels are decreased by these drugs. They could raise your HDL levels as well.
Statins include, for instance:
- In Lipitor, atorvastatin
- Altoprev (lovastatin)
- Livalo has pitavastatin.
- (Crestor) rosuvastatin
The American Heart Association (AHA) states that the following adults may benefit from statins:
with a history of atherosclerosis-related cardiovascular disease with an LDL level between 70 and 189 mg/dL and a 10-year risk of atherosclerosis-related cardiovascular disease above 5 percent with an LDL level over 190 mg/dL who are 40–75 years old and have diabetes
Consult your physician to determine if statins are appropriate for you.
These drugs are often used for the rest of one’s life. You must collaborate closely with your physician in order to safely stop using them.
FAQs
What is a good cholesterol to HDL ratio?
By dividing the total cholesterol by the HDL level, it may be calculated. An ideal ratio is 3.5:1, whereas 5:1 is a good ratio. A person’s cholesterol levels are healthier if this figure is lower. Since total cholesterol varies, many blood tests may be necessary to obtain a reliable result.
What is an unhealthy HDL?
A level of HDL of more than 80 mg/dL is considered elevated or unusually high. A genetic mutation is one factor that might cause your HDL cholesterol to be elevated. Gene mutations can result in either an excess of HDL cholesterol or difficulties eliminating it from the body.
How to reduce HDL?
Reducing consumption of processed foods, added sugars and salts, and saturated and trans fats respectively. Doing regular exercise. Keeping weight in check. Steer clear of or stop using tobacco.
How can I raise my HDL fast?
Increasing Your HDL Level
Physical Activity: Walking, riding, weight training, and using the stairs are all important.
Giving up smoking will raise HDL and lower the risk of heart disease and several types of cancer.
Weight Loss: If you are overweight, losing 5–10% of your body weight might raise your HDL cholesterol.
What removes cholesterol fast?
For some, the quickest approach to reduce cholesterol is with cholesterol-lowering drugs like statins, which typically work in 6 to 8 weeks. This enables one to have a healthy lifestyle and rapidly lower their risk of heart disease.
References:
- The Healthline Editorial Team. (2024, November 19). Understanding the cholesterol ratio: what it is and why it’s important. Healthline. https://www.healthline.com/health/cholesterol-ratio#improve-your-ratio
- Cdces, B. P. M. R. C. (2024, May 15). What is a normal range for a CHOL/HDL ratio? Verywell Health. https://www.verywellhealth.com/cholesterol-ratio-5189761
