Diet and regular physical activity play roles in improving your cholesterol levels and protecting your healthy heart. Your body produces cholesterol to help with body functioning, such as making hormones and other substances, according to the National Heart, Lung and Blood Institute. You also get cholesterol through foods. Too much cholesterol in the bloodstream increases your risk of heart disease. Keeping your cholesterol levels normal maintains a healthy heart.
LDL Function
Low-density lipoproteins, called LDL cholesterol, travel through the body for cells to extract fat and cholesterol, the Harvard School of Public Health explains. Too much LDL, or "bad," cholesterol can form deposits, or plaques, on the walls of the arteries. This can narrow the arteries and cause decreased blood flow that leads to heart disease. The plaques can break up and completely block blood flow, causing heart attack or stroke.
HDL Function
High-density lipoproteins, called HDL or "good" cholesterol, gather excess cholesterol in the bloodstream and bring it to the liver for disposal. You need to lower your LDL levels and raise your HDL levels to reduce your risk of heart disease.
Target Levels
LDL levels should remain below 130mg per deciliter, or mg/DL, MayoClinic.com notes. Aim for levels below 100mg/dL if you have a heart disease risk, such as family history, being overweight or other risk factors. Healthy HDL levels should be above 40mg/dL for men and above 50mg/dL for women, according to the American Heart Association. Unhealthy cholesterol levels have no symptoms. Go for regular checkups to find out your cholesterol counts.
Dietary Health
A nutritious, balanced diet helps HDL, the American Heart Association says. Diet helps to significantly lower harmful LDL by avoiding foods high in saturated fat and cholesterol. Eat plenty of fruits, vegetables and whole grains, such as whole-wheat breads and cereal, brown rice and oatmeal. These foods help control weight and blood pressure along with cholesterol, MayoClinic.com points out. Use fish as a substitute for meat at least one or two times a week. Eating lean meats and poultry without skin also helps reduce fat intake.
Exercise Benefits
Exercise helps improve HDL levels. Physical activity and diet also maintain a healthy weight, which lowers your risk of heart disease. MayoClinic.com recommends 30 to 60 minutes of exercise most days of the week. Aerobic exercise keeps the heart pumping for health and can include activities as simple as walking and gardening. People who cannot reach their cholesterol goals through diet or exercise can improve their LDL and HDL levels through prescription medication. Your doctor can also recommend the best diet and exercise for your particular needs.
