Cholesterol levels in your blood affect your risk for developing cardiovascular disease, a top killer in the United States. High LDL cholesterol and low HDL cholesterol are both risk factors for heart disease. Your diet and exercise patterns influence your LDL and HDL levels and you should learn how to make heart healthy dietary and exercise choices to lower LDL and increase HDL.
LDL And HDL
Low-density lipoprotein cholesterol is the bad cholesterol because it can lead to plaque formation in your arteries, according to the Centers for Disease Control And Prevention. High-density lipoprotein is the good cholesterol because it reduces the risk of cardiovascular disease. The optimal LDL level is less than 100mg/dl and HDL should be more than 40mg/dl for men and 50mg/dl for women. Get a blood test to check your cholesterol levels at least every five years and always discuss health concerns with your doctor.
Eat Healthy Fats
Limit saturated and trans fats because they may increase LDL cholesterol levels and instead focus on unsaturated fats that may decrease LDL. Saturated fat is in palm and coconut oils as well as fatty meat and full-fat dairy products. The main sources of trans fats are partially hydrogenated oils in many fried or processed foods. Omega-3 fatty acids from fish oil, walnuts or flax seed can lower LDL and reduce the risk of cardiovascular disease. Monounsaturated fat is also heart healthy and it is in olive oil and avocados.
Fiber
Soluble dietary fiber can reduce the risk of cardiovascular disease. Soluble fiber blocks your body from absorbing cholesterol from your food during the digestion process. Soluble fiber is in oatmeal, oat bran, legumes and many fruits such as berries and apples. Insoluble dietary fiber can reduce hunger and help you lose weight, which is another way to reduce LDL cholesterol. You can increase your fiber intake by eating more whole grains and vegetables.
Physical Activity
Exercise can reduce LDL and increase HDL levels. You should increase your physical activity to 30 to 60 minutes most days of the week after getting your doctor's approval, according to MayoClinic.com. Find activities that you enjoy such as swimming, playing a sport or walking and remember that you can break up your activity throughout the day instead of doing a single lengthy workout all at once. Exercise also helps cholesterol levels because it burns calories and may help you control your weight and lower LDL.
Other Strategies
MayoClinic.com states that losing only 5 to 10 lbs. can reduce cholesterol levels if you are overweight and you can probably achieve that loss by making small changes in your daily habits such as increasing exercise or taking smaller portions of food. Another way to lower LDL and increase HDL is to stop smoking if you are a smoker. If you are at risk for heart disease, you should talk to your doctor about lifestyle modifications and possible medications that could help.
