To have good heart health, you need to have good cholesterol numbers. That means you may have to raise your good, high-density lipoprotein, or HDL, cholesterol level and lower your bad, low-density lipoprotein, or LDL, cholesterol level. According to the American Heart Association, high cholesterol is one of the major controllable risks for coronary heart disease, heart attack and stroke. Aim for a total cholesterol number below 200mg/dL. Your LDL should ideally be below 70mg/dL. An ideal score for your HDLcholesterol is 60mg/dL and above.
Why Cholesterol Makes a Difference
Too much LDL, or bad cholesterol, in your blood can form plaque in the arteries that feed your brain and heart. Plaque makes the arteries less flexible and can narrow them as well. This narrowing can result in a heart attack or stroke if a clot forms in the artery. High levels of HDL, or good cholesterol, seem to protect against heart attack, according to the American Heart Association. But, low levels of HDL cholesterol can increase heart disease risk.
Lower Your Bad Cholesterol with Diet
Eating foods that are low in fat and high in fiber will help you to lower your LDL cholesterol. Choose lean meats and poultry. Eat fatty fish at least two times a week. Choose low-fat or fat-free dairy products. Eat lots of fruits and vegetables. Oatmeal is a good food to eat, as it contains soluble fiber which can help reduce LDL cholesterol. Soluble fiber is also found in apples, pears, kidney beans, prunes and barley. Cook with olive oil, which has antioxidants which can help lower your LDL cholesterol.
Using Statin Drugs
When your LDL level does not come down enough with diet alone, your doctor may want to put you on a statin drug. These medications are effective in lowering LDL levels, and may also reduce triglyceride levels. Triglycerides are another type of fat in the blood which your doctor may monitor. You may be prescribed one statin medication or a combination of statin drugs.
Exercise to Improve Good Cholesterol
To bring your HDL level up, incorporate exercise into your life. In people who were formerly sedentary, aerobic exercise that is done frequently can make a 5 percent difference in their HDL number. MayoClinic.com recommends brisk exercise for 30 minutes, five days a week. Try running, walking, swimming, cycling, raking leaves or playing basketball. Anything that gets your heart rate up is good.
Lose Weight and Quit Smoking
Being overweight can lower your HDL level. Shedding just a few extra pounds can improve your HDL level. If you smoke, quit. This can increase your HDL level by 10 percent. Talk to your doctor about ways to help you kick the smoking habit.
