In the 1980s, people talked about cholesterol as a single entity, universally understood to be bad for your health. The author of "Eat, Drink and Be Healthy" writes that we now know that there are three kinds of cholesterol, each with unique effects on your health and with different choices you need to make if you want to affect your readings.
Cholesterol Testing
To test your cholesterol, a doctor or technician will draw a blood sample. After conducting tests at a medical lab, your results will come back as a number of milligrams per liter of your blood. The test will report your levels of LDL cholesterol, HDL cholesterol and triglycerides. For best results, you should fast for at least 12 hours before your test, because your cholesterol and blood sugar levels vary immediately after eating.
LDL
Lod-density lipoprotein builds up on the inner walls of your arteries, eventually clogging them. This can cause reduced circulation, force the heart to work harder in order to move blood around or even lead to a burst blood vessel. LDL is a leading contributor to heart attack and stroke. According to information published at MayoClinic.com, a healthy level of LDL is below 129 mg per liter unless you are at high risk for heart disease. Those already at high risk for heart disease should read at most 100 mg per liter.
HDL
High-density lipoproteins protect the body against heart attack by cleaning the bloodstream of LDL buildup, according to the American Heart Association. A healthy HDL reading is at least 50 mg per liter, with a reading of 60 or higher considered ideal, according to MayoClinic.com.
Triglycerides
Tiglycerides are fats manufactured by your body, usually in proportion to how many carbohydrates and sugars you consume. A high triglyceride level comes from being overweight, smoking and physical inactivity. It can indicate a high risk for obesity and type 2 diabetes. A reading below 150 mg per liter is considered healthy, according to MayoClinic.com.
Diet and Readings
Your diet has a lot to do with your LDL, HDL and triglyceride counts, writes Dr. Walter Willet. You can reduce your LDL count by eating more high-fiber foods, olive oil and foods fortified with plant sterols or stanols, such as many orange juices and yogurt drinks. You can increase your HDL by eating fish rich in omega-3 fatty acids, replacing some meat protein with nuts and eating olive oil. The best way to reduce your triglyceride count is to reduce the number of refined carbohydrates and sugars you eat, such as those found in sodas and white breads.
References
- American Heart Association: Cholesterol Test
- "Eat, Drink and Be Healthy"; Dr. Walter Willett, et al; 2006
- Mayo Clinic: Cholesterol Levels
- Mayo Clinic: Diet and Cholesterol
