If you have high cholesterol, your risk for developing heart disease increases, according to the U.S. Department of Health and Human Services. HDL and LDL are types of lipoproteins that carry cholesterol through your body and affect cholesterol levels in different ways. Lifestyle changes can help change your LDL, HDL and total cholesterol levels without the use of cholesterol-lowering medications, lowering your risk for heart disease.
HDL Basics
High-density lipoprotein, or HDL, cholesterol is considered the "good" cholesterol, according to the American Heart Association, because it is believed to carry cholesterol away from arteries to the liver to be excreted. The American Heart Association also notes that having high levels of HDL cholesterol can help lower your risk for heart disease and having low levels increases your risk.
LDL Basics
LDL stands for low-density lipoprotein and is commonly known as the "bad" cholesterol. According to the American Heart Association, high levels of LDL cholesterol increase your risk for developing a heart attack since LDL can combine with other substances and build up in artery walls, causing them to narrow or become blocked.
HDL and LDL Recommendations
Recommendations for HDL and LDL cholesterol levels are in place to help lower your heart disease risk. The American Heart Association recommends optimal HDL levels of 60 mg/dL or above and LDL levels of less than 100 mg/dL. In general, you should aim for having high HDL and low LDL levels.
Effects on HDL
Lifestyle changes such as eating healthy and exercising can help increase your HDL levels. According to a report by the Mayo Clinic, limiting dietary fat to 25 to 35 percent of your total daily calories and choosing healthy fats, especially monounsaturated fats, can help improve your HDL cholesterol levels. Healthy fats are found in olive and canola oils, nuts, seeds and fish. The American Heart Association encourages the following to help increase HDL levels: avoid tobacco smoke, achieve and maintain a healthy body weight and exercise 30 to 60 minutes most days of the week.
Effects on LDL
Losing weight if you're overweight, exercising and limiting saturated fat, trans fat and cholesterol in your diet can help reduce your LDL levels. The U.S. Department of Health and Human Resources' TLC program for lowering cholesterol recommends the following specific goals to help lower your LDL: reducing saturated fat to less than 7 percent of daily calories and dietary cholesterol to less than 200 mg per day; adding 10 to 25 g of soluble fiber and 2 grams of plant stanols or sterols to your diet each day; and losing at least 10 pounds if you're overweight. In short: Eat less animal-based foods and eat more fruits and vegetables.
References
- U.S. Department of Health and Human Services National Cholesterol Education Program: High Blood Cholesterol: What You Need to Know
- American Heart Association: Good vs. Bad Cholesterol
- American Heart Association: What Your Cholesterol Levels Mean
- Mayo Clinic: HDL Cholesterol: How to Boost Your "Good" Cholesterol
- U.S. Department of Health and Human Services: Your Guide to Lowering Your Cholesterol with TLC
