Not all cholesterol is created equal. There is the HDL, or high density lipoprotein, which is considered good and the LDL, or low density lipoprotein, which is considered bad. According to the American Heart Association, you should have an HDL level that is above 60 ml/dl to receive heart protective benefits and a LDL level of 129 ml/dl or below.
What is Cholesterol
Cholesterol is a fatty substance that your body uses in several ways, including to repair cells and make vitamin D. Your liver manufactures most of the cholesterol your body needs, while your diet will contain the remainder. The amount produced by your body in the liver is directly tied to your family history or genetics. HDL and LDL cholesterol work together. The HDL cholesterol is called good because it can protect the body from heart attacks and stroke by preventing the LDL cholesterol from adhering to the walls of the arteries and causing blockages.
Food Sources of Cholesterol
Dietary sources of LDL cholesterol include animal products. Foods that are high in saturated fats and trans fats are also high in LDL cholesterol. This includes meat, eggs and dairy products. Plants and plant products do not contain LDL. Generally increasing your levels of this cholesterol are not a problem for the general public as the body usually makes enough. Foods that increase HDL cholesterol levels include canola and olive oils and foods rich in omega-3 fatty acids, such as cold water fish like salmon.
Other Ways to Increase HDL
According to the MayoClinic.com, quitting smoking, increasing your exercise or activity level and maintaining a proper weight can all help in acquiring an optimum HDL cholesterol level. They also state that niacin can help boost this cholesterol, though they suggest at a prescription strength. If your HDL level is too low, your doctor may prescribe fibrates.
