If your cholesterol is a concern, you've probably heard that there is "good" cholesterol and "bad" cholesterol. Knowing the difference is vital, the American Heart Association advises, because controlling your cholesterol levels is a major way you can reduce your risk for heart disease, heart attack and stroke.
The Basics
Cholesterol is a waxy substance that can threaten your cardiovascular health by forming plaque that clogs your blood vessels. Cholesterol does not dissolve in your blood, but is transported between cells by carriers called lipoproteins, the American Heart Association explains. LDL, or low-density lipoprotein, is called bad cholesterol because it can build up and block arteries, causing a heart attack or stroke. HDL, or high-density lipoprotein, is called good cholesterol. It seems to protect against heart attack by carrying cholesterol away from arteries to be metabolized by the liver.
The Numbers
You'll need a blood test to check your cholesterol, which will include a total figure as well as your LDL and HDL levels. According to the Centers for Disease Control and Prevention, your total should ideally be less than 200 mg/dL; LDL should be less than 100 mg/dL, while HDL should be 40 mg/dL or higher.
LDL and Diet
Knowing how fats in your diet affect your LDL cholesterol is the first step toward reducing your risk for heart disease, according to the American Heart Association. Saturated fat, trans-fatty acids and dietary cholesterol can all raise your LDL; saturated fat is the biggest threat. Saturated fat, which is mostly found in meats and in dairy products made from whole and 2 percent milk, should make up less than 7 percent of your daily calories.
Better Fats
Monounsaturated and polyunsaturated fats do not appear to raise LDL levels, the American Heart Association reports. Sources of those fats include many types of fish, such as salmon, trout and herring, avocados, olives, walnuts and oils such as soybean, corn, safflower, canola, olive and sunflower.
Recommendations
The Centers for Disease Control and Prevention suggests several other steps to limit your risks from LDL cholesterol. Being overweight can raise your LDL levels and lower your HDL levels, so lose weight if you need to. Exercise regularly and don't smoke. Finally, ask your doctor whether you could benefit from medication to lower your cholesterol and reduce your risk of heart disease.
