Cholesterol, which is necessary for healthy cell development, comes in two forms, high density lipoprotein and low density lipoprotein, also known as HDL and LDL or "good" and "bad" cholesterol. For good health, you need to have both kinds, but in the right amounts. If you have too much LDL, you are at higher risk for heart disease and stroke, because the excess sticks to the walls of your arteries, blocking blood flow. Some cholesterol is produced in the body; the rest comes from what you eat, so a good diet may help control your LDL level.
Testing Your Cholesterol Level
Because there are no symptoms associated with high cholesterol levels, you need to have a blood test done to determine if your levels are too high. The most common test is called a lipid panel, and it is best done after a 12-to-14 hour fast. The lipid panel checks levels of good HDL cholesterol, bad LDL cholesterol and triglycerides, which are another kind of fatty substance. According to the American Heart Association, a healthy total cholesterol level is less than 200 mg per deciliter of blood. HDL should be higher than 60 mg/dL, and triglycerides should be less than 150 mg/dL. An appropriate LDL level depends on several factors, according to the AHA, but in general you should strive to keep your LDL under 129 mg/dL.
Foods To Avoid In Your Diet
What you eat isn't the only consideration in controlling your cholesterol levels, but it can make a difference. You should avoid foods high in saturated or trans fats, which tend to increase the bad cholesterol levels. These include fried foods, meats with fat on them, whole milk and whole milk products and butter. Margarine and store-bought bakery goods often have lots of trans fats, which are known to raise LDL levels, according to the Mayo Clinic. Check the label on the foods you purchase to see how much saturated or trans fats they contain.
Foods To Include In Your Diet
Your best bet to control cholesterol is to include plenty of fresh fruits and vegetables in your diet. These supply many nutrients, along with fiber to aid in digestion. Soluble fiber, which is found in oatmeal, kidney beans, apples, pears, barley and prunes, has been shown to help reduce cholesterol, according to Dr. Frank W. Jackson. You need some fats in your diet, so nutritionists recommend olive oil, which is high in antioxidants. You need to use virgin or extra virgin olive oil, according to the Mayo Clinic. Nuts and seeds are another good choice, adding needed nutrients along with healthy polyunsaturated fatty acids. Lean meats, reduced fat milk products, fish and seafood in your diet make for a well-rounded meal plan.
When Is Medication Necessary?
Some people are more at risk for high cholesterol, no matter how well they eat. Higher cholesterol levels run in families, according to the American Heart Association. The AHA notes that a safe LDL level for you also depends on your overall risk for heart disease and stroke. Even when following all the recommended lifestyle recommendations, you may need a cholesterol-lowering medication to keep your LDL under control. If you smoke, have high blood pressure or a family history of heart disease, or if you're over 50, talk to your doctor about having your blood cholesterol levels tested.
