Cholesterol is not naturally a bad substance. In fact, it helps keep your body functioning properly, but too much of it can lead to health problems. Your cholesterol levels are affected by your diet, family history and lifestyle choices. Therefore, there are things you can do to make changes to your cholesterol readings.
Basics
Having high blood cholesterol levels contributes to an increased risk of heart disease, high blood pressure, heart attack and stroke. There are two forms of cholesterol that contribute to your overall cholesterol levels: LDL cholesterol and HDL cholesterol. Your body naturally produces cholesterol in you liver, but you also can increase your cholesterol levels by consuming animal-based products, such as meat and dairy.
Specifics
LDL cholesterol is often referred to as bad cholesterol, and HDL cholesterol is known as the good cholesterol. HDL helps remove LDL from your blood. According to the American Heart Association, keeping your HDL cholesterol at healthy levels can reduce your risk of heart attack and stroke, but when HDL is too low, your risk of heart disease increases. A higher level of LDL contributes to lower levels of HDL. When your doctor compares your LDL and HDL levels, she looks for a healthy ratio of 4 to 1.
Considerations
Smoking can have a negative effect on your overall health, including your cholesterol levels. According to Family Doctor.org, being a smoker or being regularly exposed to secondhand smoke can contribute to lower HDL cholesterol levels. Breaking the smoking habit and avoiding exposure to smoke will allow your HDL levels to go back up and, in turn, reduce your LDL levels.
Potential
The consumption of foods rich in trans fat and saturated fat could contribute more to increased cholesterol levels than the intake of dietary cholesterol. Consuming even small amounts of trans fat can help boost levels of LDL cholesterol. Avoid foods that commonly contain trans fats, such as foods made with hydrogenated oils. And keep your saturated fat intake to a minimum; replace saturated fats with unsaturated fats, such as olive oil, peanut butter and flax seed.
Tips
To help regulate your cholesterol, adopt a healthy lifestyle. Maintain a healthy weight. Stay active and resist being sedentary. Exercise at least five days a week. Reduce your intake of dietary cholesterol. Limit your saturated fat intake and avoid foods containing trans fats. Replace some of your animal-based proteins with plant-based proteins. Consume at least 20 to 30 grams of fiber a day. Include foods rich in omega-3 fatty acid in your diet.
