1. Know the Score
Cholesterol scores can be quite confusing, as each doctor tends to read your test a bit different. Some doctors will take an average of your HDL and LDL cholesterol for one reading. Other doctors will use a ratio of the two, seeking a nice balance between good and bad cholesterol. Others still will only look at HDL as a measure of overall cholesterol. Ultimately, what you need to understand about your cholesterol score is that LDL, or bad cholesterol, increases your risks for heart disease and other health problems and should be kept low while HDL, or good cholesterol lowers your risk, and should be kept high.
2. The Lowdown on Low Density Lipoproteins
Low density lipoproteins, or LDL cholesterol is considered bad cholesterol. Low density lipoproteins circulate through the blood so that the body can use them as needed; however, when there is too much LDL, the lipids begin to build up on artery walls, causing plaque which leads to high blood pressure, heart disease and other health problems. As a general rule LDL should read below 100 for optimum health.
3. Cutting Out the Bad Cholesterol
The body creates all of the cholesterol that it needs for normal function within the liver, therefore the introduction of cholesterol into the body is unnecessary and can lead to health problems. Saturated fats, or fats coming from animal products as well as trans fats found in hydrogenated oils are the major culprits for high levels of bad cholesterol. Limiting your intake of meats, particularly red meats and pork as well as eggs, dairy products, processed foods and hydrogenated oils can greatly reduce your LDL cholesterol score.
4. When a High Cholesterol Score is a Good Thing
High density lipoproteins (HDL,) or good cholesterol, actually helps your body eliminate bad cholesterol, so the higher your HDL score the better. HDLs are often described as cholesterol suitcases, as they trap bad cholesterol and carry it back to the liver where it can be eliminated from the body. While HDL levels between 40 and 60 are considered normal, scores above 60 can protect your body from a number of health problems.
5. How to Boost Your HDL
There are a number of ways that you can increase your HDL levels, but maybe the most important is learning to use healthy fats instead of unhealthy fats. While saturated fats increase bad cholesterol, unsaturated fats will increase good cholesterol. Unsaturated fats are plentiful and can be found in vegetable oils such as peanut, avocado and olive oil as well as nuts, seeds and fish. Additionally, regular exercise, high-fiber foods and fresh fruits and vegetables will all help to increase your HDL Score.
