Tips For Lowering Cholesterol: The Differences Between Good And Bad Cholesterol

What cholesterol is, differences between good and bad cholesterol. Tips on how to improve your health.

Heart disease is the number one leading killer in the United States.Although genetics plays a roll in who will ultimately have a heart attack, unhealthy dietary habits, and high cholesterol levels play a huge roll.Fortunately, we can do something about that.By educating ourselves about cholesterol, we can keep it at a healthy level, and thus decrease our chances of having a heart attack.

First, it is good to know exactly what cholesterol is.Cholesterol is a fatty substance produced in our body and found in certain foods that we eat.Most people have heard of it, but some may be surprised to know that it actually does play an important roll in our bodies.In fact, our bodies have "good" cholesterol, also known as High Density Lipoprotein (HDL), as well as "bad" cholesterol, Low Density Lipoprotein (LDL).

Good cholesterol, or HDL, helps to build the hormones and nerve cells that your body needs.Medical experts also believe that it carries excess plaques, caused from LDL, from the arteries into the liver.Then, the liver eliminates it from the body.Because it functions to get rid of bad cholesterol, it also reduces the risk of heart disease.You can get all of the HDL that your body needs by eating foods high in unsaturated fats, such as avocados, peanuts, and almonds, as well as canola, safflower, and olive oils.

Bad cholesterol, or LDL, is what we should avoid consuming too much of.The reason for this is that too much cholesterol causes a thickening of the arteries in the heart.Clogged arteries restrict blood flow to the heart.This causes the heart muscle to die, and a heart attack to occur.Avoiding foods high in saturated fats can help to keep your LDL levels at a healthy range.Decreasing the amount of fried foods, butter, and animal fats in your diet can help to reduce your LDL.

In order to find out what your blood cholesterol level is, you can request that your doctor order blood work for you.A number system is used to evaluate your levels.Levels at 200 or below are considered desirable.Levels between 200 and 239 are considered a little high, and anything above 240 is unhealthy.In fact, levels this high put you at greater risk for heart disease.Of course, sometimes your doctor may request that you work on lowering your cholesterol levels even if it is at a seemingly healthy level of 200.The reason for this may be that your LDL is disproportionately higher than your HDL.

Fortunately, there are some things that you can do to increase HDL and decrease LDL in your body.

1. As mentioned above, HDL helps to decrease the LDL in your body.Consequently, including foods and oils high in HDL in your diet will help to decrease LDL levels.

2. Cut back the amount of saturated fats in your diet.In fact, no more than ten percent of your daily calories should be saturated fats.Reducing your daily intake of meat might be a good place to start.

3. Eating five ½ cup servings a day of fresh fruits and vegetables will help.

4. Increase the amount of omega-3 fatty acids found in fish, and green vegetables in your diet. They raise HDL levels in the body.

5. Avoid refined carbohydrates like sugar and refined flours.They raise unhealthy blood cholesterol levels in the body.

6. Exercise every day.Even going for a walk and increasing your heart rate for 15 minutes a day will help to boost your HDL levels.

It is difficult to make major lifestyle and dietary changes overnight.However, trying to implement some of these suggestions will greatly reduce your risk for heart disease.And living without the fear of a heart disease will allow you to enjoy life all the more.

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