LDL is "bad" cholesterol, so-to-speak. When in excess amounts, it can clog your arteries, increasing your risk for heart disease. HDL is "good" cholesterol, and helps lower the amount of LDL cholesterol in your bloodstream. If your HDL levels are too low, it no longer acts as a protective shield for your heart, but increases your risk of heart disease, just as high levels of LDL do. Certain risk factors play a role in high LDL and low HDL levels. Knowing these factors is the first step toward a healthier you.
Genetics
One in 500 cases of high cholesterol stems from poor eating and lifestyle choices reports NetDoctor. This may not apply to you, though, especially if your cholesterol levels are still dangerously high after making a number of lifestyle changes. This may indicate that genetics is part of your problem.
Every cell in your body is equipped with a receptor to clear LDL cholesterol from your bloodstream. If you have a family history of high cholesterol, you have a defect in the gene of the receptor, resulting in its inability to clear LDL cholesterol from your bloodstream. The LDL then builds up and collects in your artery walls.
MayoClinic.com adds that high cholesterol increases your risk of developing heart disease if a parent or sibling develops heart disease prior to the age of 55.
Physical Activity
You can increase your HDL and decrease your LDL simultaneously by increasing the amount of physical activity you participate in each day. MayoClinic.com points out that not getting enough exercise every day places you at greater risk for high cholesterol.
Aerobic activities such as taking a brisk walk, swimming a few laps, riding your bike around the park or household chores such as raking leaves or gardening are all acceptable. Anything that increases your heart rate for a period of at least 30 minutes a day is beneficial in your attempt to improve your cholesterol. The Cleveland Clinic emphasizes that 30 to 40 minutes, five days a week provides you optimal results, however, it is okay to begin gradually. Always get your doctor's permission before beginning any exercise routine. MayoClinic.com agrees, adding that within two months of starting, you can increase your HDL cholesterol by approximately 5 percent.
Fats
To improve your LDL and HDL cholesterol, you need to limit your intake of saturated and trans fats. MayoClinic.com points out that fats should only account for 25 to 35 percent of your daily caloric intake, 7 percent of which can come from saturated fats.
Saturated fats include red meats like steaks, hamburger and organ meats. They are also in eggs and whole fat dairy products. To reduce these fats, choose lean cuts of red meats, eliminate consumption of organ meats, choose white meat portions of poultry and consume fish twice a week. Non-fat dairy products are the best, however, low-fat are acceptable too.
Trans fats are anything containing hydrogenated and partially hydrogenated oils. The main culprits are baked goods like cakes, cookies and pastries, although chips and snack crackers can be damaging as well.
