HDL/LDL quotient | LDL

HDL/LDL quotient

The HDL/LDL quotient indicates the overall distribution of cholesterol in the body. In most cases, the total cholesterol is measured when taking a blood sample. This is made up of the HDL and the LDL.

HDL is the “good” cholesterol, because it transports cholesterol and other fat-soluble substances from all cells back to the liver. There the substances can be broken down and excreted by the body. LDL, on the other hand, is the “bad” cholesterol because it carries these substances from the liver to the other tissues.

This increases the risk of cardiovascular diseases. For this reason, the more HDL and the less LDL is available in the body, the better. A ratio of LDL to HDL below 4 is within the normal range.

So there should be a maximum of four times as much LDL as HDL in the body. A higher ratio would speak for too much LDL to too little HDL and accordingly harm the body. On the other hand, a lower ratio has a positive effect.

How can I lower the LDL level?

To reduce the LDL value, the intake of animal fats should be reduced. Also in many frying and Frittierfetten “bad” fatty acids (chemically speaking “Transfettsäuren”) are contained. Simply insatiated fatty acids, as they are contained for example in olive oil, affect the LDL mirror positively.

Likewise Omega-3-Fettsäuren, which one finds particularly in fish, are good for the LDL value. It is recommended to take as little sugar as possible. Instead, a diet rich in fiber with lots of fruit and vegetables should be followed.

Smoking also damages the LDL balance. Different vegetable means can lower the LDL value. Vitamin C, which is contained particularly in citrus fruits, ensures for the fact that Cholesterin is diminished increased to bile acids.

Thus the LDL mirror lowers itself. Vitamin E against it is contained mainly in vegetable oils. It is a so-called antioxidant and thus prevents the oxidation of LDL.

Only this oxidation leads to the LDL causing damage to the vessel walls. This effect can be reduced by the increased absorption of vitamin E. Zinc can also contribute to a lower LDL value. It intervenes in enzymatic processes and thus regulates parts of the fatty acid metabolism.

Sport can improve the LDL value in many ways. A lack of physical activity generally increases the fat mass, which naturally also increases the LDL level. In addition, a low utilization of the musculature leads to a disadvantageous conversion of the lipoproteins, whereby the LDL circulates longer in the blood.

This in turn leads to increased LDL levels. Particularly suitable sports are those that strengthen the condition and endurance. Continuous exercise, such as jogging, cycling, hiking, Nordic walking, swimming and many other sports, is significantly more effective than sports in which the load fluctuates greatly.