Why the Cholesterol/HDL Ratio Matters More Than You Think

As you monitor your health, paying attention to your cholesterol levels is critical. However, focusing solely on your total cholesterol number doesn’t give you the full picture.

Your cholesterol/HDL ratio provides a more accurate assessment of your heart health and risk for cardiovascular disease.

TLDR: Your cholesterol/HDL ratio matters more for heart health than total cholesterol alone.

• A high ratio means you have too much "bad" cholesterol which can lead to artery plaque and heart disease.
• You can lower your ratio through diet, exercise and medication to reduce heart disease risk.

What Is the Cholesterol/HDL Ratio?

The cholesterol/HDL ratio refers to the ratio of total cholesterol to high-density lipoprotein (HDL) cholesterol levels in your blood. HDL is considered the "good" cholesterol because it helps remove LDL or "bad" cholesterol from your arteries.

A lower cholesterol/HDL ratio is optimal for health and indicates a lower risk of heart disease.

Why the Ratio Matters More Than Total Cholesterol

A high cholesterol ratio means you have too much LDL cholesterol ("bad" cholesterol) in your blood relative to your HDL cholesterol ("good" cholesterol).

The ratio provides a more complete picture of your cholesterol levels and heart disease risk than looking at just your total cholesterol number alone. Even if your total cholesterol is in a normal range, if your HDL is low and LDL is high, your ratio will be out of balance and your risk increased.

Treatment may still be needed to lower your risk, even if your total cholesterol meets target levels.

The Optimal Cholesterol/HDL Ratio for Longevity

To optimize your longevity and overall health, maintaining the proper ratio of total cholesterol to high-density lipoprotein (HDL) cholesterol is essential. According to medical guidelines, a ratio of under 5:1 is considered ideal.

A cholesterol/HDL ratio under 3.5:1 is considered optimal for most individuals. A lower ratio indicates you have lower amounts of damaging low-density lipoprotein (LDL) cholesterol and higher amounts of protective HDL cholesterol in your bloodstream.

Higher ratios, especially those over 10:1, are associated with a greater risk of atherosclerosis, heart disease, and other health issues over time.

Monitoring Changes in Your Cholesterol/HDL Over Time

Monitoring changes in your cholesterol/HDL ratio over time is important for understanding your heart health and risks. As with many health metrics, consistency and trending in the right direction are most meaningful.

Have a Baseline Test Done

If you have never had your cholesterol levels checked, start by getting a full lipid panel to determine your total cholesterol, HDL, LDL and triglyceride levels. This will establish your baseline and allow you to track changes going forward. For most adults, the ideal cholesterol/HDL ratio is below 3.5. A higher ratio indicates you may be at higher risk of plaque buildup in your arteries.

Get Re-Tested Annually

To properly monitor changes in your cholesterol/HDL ratio, get re-tested once every 12 months. Annual testing is recommended for most adults, even those with normal or optimal levels. Have your doctor review your new test results in the context of previous tests to determine if your levels and ratios are staying steady, improving or worsening over time. Minor fluctuations from year to year are normal, but upward trends may require lifestyle or medication changes.

Mito Health's flagship package, priced at $499, offers testing for HDL/Cholesterol as well as 66 other carefully curated biomarkers that provide insight into various aspects of your health - this comprehensive suite of tests allows for early detection of cancer, heart disease, neurodegenerative disorders, diabetes and more.

In addition to testing, members receive a personalized health optimization plan from our doctors incorporating supplements, nutrition, exercise and sleep strategies, and access to exclusive health and longevity events for members.

Lifestyle Changes to Improve Your Cholesterol/HDL Ratio

To improve your cholesterol/HDL ratio, making certain lifestyle changes can have a significant impact.

Exercise Regularly

Engaging in regular aerobic exercise is one of the best ways to raise your HDL (good) cholesterol and lower your LDL (bad) cholesterol. Aim for at least 30 minutes of moderate exercise most days of the week. Activities like walking, jogging, biking, and swimming can help get your heart pumping and boost HDL levels.

Eat a Healthy Diet

A balanced diet low in saturated fat, trans fat, and cholesterol is key. Focus on eating more high-fiber whole grains, fruits and vegetables, lean proteins like fish and chicken, and heart-healthy fats like olive oil. Limit red meat, full-fat dairy, and fried foods. Some cholesterol-lowering foods to incorporate include:

• Oatmeal and oat bran: Oats contain beta-glucan, a soluble fiber that helps lower LDL cholesterol.
• Fatty fish: Salmon, sardines, and mackerel are high in omega-3 fatty acids which raise HDL and lower inflammation.
• Nuts: Almonds, walnuts, and pecans in particular help lower LDL and raise HDL.
• Avocados: Avocados are high in monounsaturated fats that improve your cholesterol profile.

Maintain a Healthy Weight

Losing excess pounds can help bring your cholesterol/HDL ratio into a healthy range. Aim for losing 1-2 pounds per week by reducing your calorie intake and increasing your physical activity. Losing just 5-10% of your body weight can significantly improve your cholesterol levels.

Manage Other Health Conditions

Conditions like high blood pressure, diabetes, and an underactive thyroid can also negatively impact your cholesterol levels. Work closely with your doctor to properly diagnose and treat any underlying issues.

Medications or lifestyle changes may be needed to get these conditions under control so you can improve your cholesterol/HDL ratio.

Making positive lifestyle changes to exercise, eat right, lose weight, and control other health issues are the most effective ways to enhance your cholesterol/HDL ratio for better health and wellness. Committing to long-term healthy habits will have significant benefits for both your cholesterol levels as well as your overall well-being.

Supplements That Optimize Cholesterol/HDL

To optimize your cholesterol and HDL ratio, certain supplements may help. However, you should always talk to your doctor before adding any supplements to determine what is right for your specific health needs.

Fish Oil

Fish oil supplements provide omega-3 fatty acids, which can help lower triglyceride levels and raise HDL cholesterol. The American Heart Association recommends eating fish at least two times per week to get adequate omega-3s. If you don’t eat enough fish, fish oil supplements may be beneficial.

Aim for 1 to 4 grams of fish oil per day, which provides 300 to 1200 mg of combined EPA and DHA omega-3s.

Niacin

Niacin, also known as vitamin B3, can effectively raise HDL cholesterol levels when taken in prescription-level doses. Niacinamide is a form of niacin that does not cause flushing.

Extended-release niacin and niacinamide may be options to discuss with your doctor. Start with a low dose of 500 mg daily and slowly increase to minimize side effects like flushing, itching, and stomach upset.

Red Yeast Rice

Red yeast rice supplements provide compounds similar to prescription statin drugs that can lower LDL cholesterol. A dosage of 1200 to 2400 mg of red yeast rice, taken twice daily with meals, may help improve your cholesterol ratio by decreasing LDL cholesterol.

However, red yeast rice can interact with some medications and may cause side effects like muscle pain or liver damage. You should only use red yeast rice under the guidance of your physician.

Plant Sterols and Stanols

Plant sterols and stanols are compounds found naturally in fruits, vegetables, nuts, and seeds that can help block the absorption of cholesterol in your gut. Supplements and foods fortified with plant sterols and stanols, such as margarines, orange juice, and granola bars, may lower LDL cholesterol by up to 15 percent when consumed in adequate amounts (2 to 3 grams per day).

Plant sterols and stanols are generally considered very safe for most people, but may interact with some medications like statins. Check with your doctor first before using.

In summary, supplements like fish oil, niacin, red yeast rice, and plant sterols could potentially help optimize your cholesterol and HDL ratio. However, you should only use supplements under the guidance of your physician to ensure safety and effectiveness based on your individual health needs. Lifestyle changes are also important for improving your cholesterol health in combination with any supplements.

Conclusion

In summary, your cholesterol/HDL ratio is an important biomarker of heart health that provides a more complete picture of cardiovascular risk than looking at cholesterol levels alone. Having a higher ratio indicates your body may have difficulty removing excess cholesterol from your blood vessels, increasing your risk of plaque buildup and blockages. By understanding your ratio and what impacts it, you can take proactive steps through lifestyle changes and medication as prescribed to improve your heart health over the long run.

At Mito Health, we specialize in advanced health diagnostics to test your cholesterol/HDL levels (along with 66 other biomarkers) - to form a science-based, personalized health plan to help you optimize your health. Sign up for our flagship package today to take control of your health and your future.