Cholesterol is a waxy, fat-like substance that is found in all cells of the body. It is an essential component of cell membranes and is used to make hormones, vitamin D, and substances that help you digest foods. Your body needs cholesterol to function normally, but too much cholesterol can increase your risk for heart disease. So what is considered a high amount of cholesterol? Let’s take a closer look.
What is Cholesterol?
Cholesterol is a type of lipid or fat that travels through your blood attached to proteins called lipoproteins. There are two main types of lipoproteins that carry cholesterol throughout your body:
- Low-density lipoproteins (LDL cholesterol) – LDL cholesterol is often referred to as “bad” cholesterol because it contributes to the buildup of plaque in your arteries. Having high LDL levels raises your risk for heart attack and stroke.
- High-density lipoproteins (HDL cholesterol) – HDL cholesterol is considered “good” cholesterol because it carries cholesterol from other parts of your body back to your liver where it can be removed from your body. Higher HDL levels are associated with a lower risk of heart disease.
When doctors measure your cholesterol levels, they look at the total amount as well as the amounts of LDL, HDL, and other lipoproteins.
What is Considered a High Cholesterol Level?
The National Heart, Lung, and Blood Institute provides the following cholesterol level guidelines:
| Total Cholesterol Level | Category |
|---|---|
| Less than 200 mg/dL | Desirable |
| 200-239 mg/dL | Borderline high |
| 240 mg/dL and above | High |
For LDL (bad) cholesterol:
| LDL Cholesterol Level | Category |
|---|---|
| Less than 100 mg/dL | Optimal |
| 100-129 mg/dL | Near optimal/above optimal |
| 130-159 mg/dL | Borderline high |
| 160-189 mg/dL | High |
| 190 mg/dL and above | Very high |
For HDL (good) cholesterol:
| HDL Cholesterol Level | Category |
|---|---|
| Less than 40 mg/dL (for men) Less than 50 mg/dL (for women) |
Low |
| 40-59 mg/dL (for men) 50-59 mg/dL (for women) |
Better |
| 60 mg/dL and above | Best |
So in general, total cholesterol levels below 200 mg/dL are considered desirable, while levels of 240 mg/dL and above are considered high. For LDL cholesterol, levels below 100 mg/dL are optimal, and levels above 160 mg/dL are considered high. For HDL cholesterol, levels above 60 mg/dL are best.
Is 40 mg of Cholesterol a Lot?
If you are talking about a daily cholesterol intake of 40 mg, this amount is relatively low. The recommended daily limit for cholesterol intake is 300 mg.
However, if your blood test showed an LDL cholesterol level of 40 mg/dL, that would be exceptionally low. As noted above, LDL levels below 100 mg/dL are considered optimal, so a reading of 40 mg/dL would be unusually low and difficult to achieve through diet alone. An LDL level this low could possibly indicate an underlying medical condition causing abnormally low cholesterol.
If you got an HDL “good” cholesterol reading of 40 mg/dL, that would be on the low side. As mentioned earlier, HDL levels below 40 mg/dL in men and 50 mg/dL in women are considered undesirable because they may promote heart disease. Therefore, while a HDL value of 40 mg/dL is not dangerously low, it leaves room for improvement. Actions like exercising more, losing weight if overweight, quitting smoking, and eating more healthy unsaturated fats may help boost your HDL.
In summary:
- 40 mg of daily cholesterol intake is relatively low and well below the recommended 300 mg limit.
- An LDL cholesterol level of 40 mg/dL would be exceptionally low for most people.
- A HDL cholesterol reading of 40 mg/dL is lower than optimal.
Dietary Cholesterol Recommendations
While your body produces enough cholesterol on its own, you also obtain cholesterol from animal-based foods that you eat. These include:
- Meat, poultry and seafood
- Eggs
- Dairy products like milk, cheese, butter and cream
- Animal fats like lard or beef tallow
Here are the latest dietary recommendations for cholesterol intake:
- TheAmerican Heart Association recommends consuming less than 300 mg of dietary cholesterol per day for healthy individuals. This amounts to about 1-2 eggs per day.
- For people with heart disease or diabetes, the limit is 200 mg per day to further reduce cardiovascular risks.
- The 2020-2025 Dietary Guidelines for Americans do not set a maximum limit for dietary cholesterol. The guidelines note there is minimal evidence linking dietary cholesterol to heart disease andRemoving cholesterol limits allows for more flexibility in food choices.
Regardless of the precise daily cholesterol limit, nutrition experts agree it’s wise to limit intake of processed and high-cholesterol animal foods like fatty meats, whole milk dairy and egg yolks. Focus more on eating plant foods, fish, lean poultry and nonfat or low-fat dairy products to minimize diet-related risks.
How Does Cholesterol Affect Your Heart Health?
Cholesterol does not directly clog arteries or damage blood vessels. However, when there is too much cholesterol circulating in your bloodstream, it can slowly build up within your artery walls and form plaque deposits. This plaque narrows your arteries, making them less flexible. It also roughens the artery walls, allowing formation of blood clots. Together, plaque buildup and blood clots impair blood flow and oxygen delivery throughout your body. Reduced blood supply to the heart can cause chest pain or heart attack. Restricted blood flow to the brain can lead to stroke.
High LDL cholesterol has the strongest influence on plaque formation and heart disease risk. It carries cholesterol from your liver to tissues and arteries. In contrast, HDL cholesterol is beneficial because it removes excess cholesterol from arteries and transports it back to your liver for elimination. A proper balance between LDL and HDL cholesterol is important for heart health. Diet, physical activity, weight and genetics all affect your cholesterol levels.
Risk Factors for High Cholesterol
Certain factors increase your likelihood of having elevated cholesterol:
- An unhealthy diet high in saturated fats and trans fats
- Being overweight or obese
- Physical inactivity
- Genetic factors including family history of high cholesterol
- Older age
- Diabetes
- Hypothyroidism
- Kidney disease
- Pregnancy
- Certain drugs like birth control pills, steroids, beta blockers and thiazide diuretics
You are more prone to high cholesterol if you have any of these risk factors. Get your cholesterol levels tested regularly and take preventive steps if levels are not optimal.
Controlling Your Cholesterol Levels
Here are effective lifestyle changes and medical treatments to help lower high cholesterol:
Heart-Healthy Lifestyle Changes
- Follow a nutritious diet – Emphasize nutrient-dense whole foods like vegetables, fruits, whole grains, lean proteins, nuts and healthy fats like olive oil. Limit sweets, sugary drinks, processed carbs and fatty meats.
- Exercise regularly – Get at least 150 minutes per week of moderate activity like brisk walking.
- Lose extra weight – If overweight, lose pounds through diet and exercise. Even modest weight loss can improve cholesterol numbers.
- Quit smoking – Stop smoking and avoid exposure to secondhand smoke.
- Limit alcohol – Drink alcohol in moderation, if at all. Too much alcohol raises certain lipids and blood pressure.
Medical Treatment Options
If lifestyle measures alone don’t bring your cholesterol into a healthy range, your doctor may prescribe medication such as:
- Statins – Statins are usually the first-choice medications for reducing LDL cholesterol production by the liver.
- Cholesterol absorption blockers – These medications help lower cholesterol absorption from food.
- PCSK9 inhibitors – This newer class of injectable drugs improves LDL cholesterol clearance.
- Bile acid sequestrants – These resins bind bile acids containing cholesterol, preventing reabsorption.
- Fibrates and niacin – These increase HDL (“good”) cholesterol while lowering triglycerides.
In some cases, two or more medications may be recommended together for optimal cholesterol modification. Always follow your doctor’s medication instructions carefully and report any side effects.
Should I Worry About 40 mg of Cholesterol?
In summary, if you are consuming about 40 mg cholesterol per day from your diet, that intake level is well within major guidelines and not a concern. However, an LDL cholesterol blood level of 40 mg/dL may signal an underlying problem causing abnormally low cholesterol. Check with your doctor for specific guidance in that situation. A HDL cholesterol level of 40 mg/dL leaves room for improvement through lifestyle measures.
To keep your cholesterol levels in the optimal range:
- Limit cholesterol-rich animal foods and emphasize plant foods
- Maintain a healthy body weight
- Be physically active on most days
- Don’t smoke cigarettes
- Have regular cholesterol screenings
- Take cholesterol-lowering medication if prescribed
Implementing healthy lifestyle habits can help normalize cholesterol levels, support your heart health and reduce cardiac risks. Work closely with your healthcare provider to manage cholesterol effectively.
The Bottom Line
In healthy people, an LDL cholesterol reading of 40 mg/dL would be abnormally low and warrant medical investigation, while a HDL cholesterol level of 40 mg/dL leaves room for improvement. However, consuming 40 mg of cholesterol per day from food alone generally poses little health concern. To reduce heart disease risk, focus on a cholesterol-conscious eating pattern, regular exercise and other healthy lifestyle measures. Keep cholesterol levels in the optimal range through natural approaches and medical treatment when needed.
