Lower density lipoprotein, or LDL, cholesterol is the bad cholesterol. High levels of LDL cholesterol in the blood increase your risk of heart disease because it can build up in the arteries and form dangerous plaque. High density lipoprotein, or HDL, cholesterol is the good cholesterol because it helps clear LDL cholesterol from the blood--and even from existing deposits. There are several steps you can take to lower your LDL and raise your HDL cholesterol levels.
Guidelines
Once you get a blood cholesterol test, you can compare your personal results to the guidelines from the National Education Cholesterol Program. An optimal level of LDL is less than 100 mg/dl and borderline high is 130 to 159 mg/dl. A high level is 160 to 189 mg/dl, and over 190 mg/dl is very high. For HDL, higher numbers are better. A value of less than 40 mg/dl is a risk factor for heart disease, and a value over 60 mg/dl protects against heart disease.
Lifestyle
You can lower your bad cholesterol and raise your good cholesterol with lifestyle changes. Physical activity increases HDL cholesterol and the National Cholesterol Education Program recommends at least 30 minutes most days of the week. Be sure to get your doctor's approval before starting an exercise program, and if you do not already exercise regularly, you should build up gradually. If you smoke, another way to increase your good cholesterol profile is to stop smoking.
Diet
Your diet can affect both your LDL and your HDL cholesterol levels. According to the Mayo Clinic, saturated fats and trans fats increase bad cholesterol. Trans fats also lower HDL cholesterol. Decreasing your dietary cholesterol by eating fewer fatty animal foods such as red meat and butter can decrease LDL cholesterol. Sugar may increase LDL and decrease HDL. Fruits, vegetables and whole grains provide fiber and may lower LDL levels. Omega three fats from fish like salmon and herring also improve cholesterol levels.
Weight Loss
If you are overweight or obese, losing weight can lower your total and LDL cholesterol levels. While achieving a weight within the normal weight range is the healthiest, the Mayo Clinic states that losing even a small amount of weight, such as five to ten pounds, can improve your cholesterol levels. To successfully lose weight permanently, choose a plan that gradually incorporates minor changes into your daily life and avoid dangerous fad diets. You may also want to consult a doctor to guide your efforts.
Considerations
Along with diet and exercise, your genetics influence your blood cholesterol levels. Some people may benefit from cholesterol-lowering medications in addition to lifestyle modifications to lower the risk of heart disease. According to the Centers for Disease Control and Prevention, statins and bile acid sequestrants both lower LDL cholesterol levels. High doses of the vitamin niacin may lower LDL and raise HDL. If you have high bad cholesterol or lower good cholesterol levels, you should talk to your doctor to determine the best treatment for you.
References
- American Heart Association: Good Vs. Bad Cholesterol
- National Cholesterol Education Program: High Blood Cholesterol: What You Need to Know
- Centers for Disease Control and Prevention: Cholesterol: What You Can Do
- Mayo Clinic: High Cholesterol: Lifestyle and Home Remedies
- LiveScience.com: Health: Sugar in Diet Hurts Cholesterol Levels, Too
