Cholesterol is a waxy substance that is produced by your liver and consumed in food. Your body needs cholesterol to function, but too much total cholesterol can lead to serious health problems, such as a heart attack or a stroke. Good and bad types of cholesterol are found in your body. Learning the difference between the two can help you can make changes in your lifestyle and diet to improve your health.
Good Cholesterol
Good cholesterol is called high-density lipoprotein, or HDL, cholesterol. HDL cholesterol is thought to remove excess "bad" cholesterol, or low-density lipoproteins, from your bloodstream, which slows the buildup of plaque in your arteries. High HDL cholesterol levels are linked to a lower risk of suffering a heart attack.
Keeping Your Good Cholesterol Up
Healthy HDL cholesterol levels are 40 mg/dL and above for men and 50 mg/dL and above for women. Lifestyle changes can help you maintain and achieve beneficial HDL levels. According to Johns Hopkins Health Alerts, cigarette smoking causes your HDL cholesterol to decrease by 5 mg/dL. By kicking the habit, you can raise your HDL cholesterol levels. Also, burning off between 1,200 and 1,500 calories each week through exercise can contribute to higher HDL cholesterol levels. Keep the excess weight off as well: being overweight contributes to lowering HDL levels, but losing weight can cause HDL levels to rise.
Bad Cholesterol
Low-density lipoprotein, or LDL cholesterol, is considered the "bad" type. LDL cholesterol circulates through your blood, where it is used for a variety of purposes, including cell repair and creation. If there is too much, the cholesterol can build up in your arteries. This buildup hardens into plaque and causes your arteries to narrow, making it harder for blood to pass through and efficiently pump to all areas of your body. This can cause a stroke or a heart attack. The higher your LDL cholesterol, the greater your risk of heart disease. Healthy LDL cholesterol falls at or below 100 mg/dL and high LDL cholesterol levels fall between 160 mg/dL to 189 mg/dL. Anything higher than this is considered to be very high.
Keeping Your Bad Cholesterol Down
Changes in your diet and lifestyle can help you avoid high LDL cholesterol. Limit your intake of saturated fats to less than 7 percent of your total daily calories. Eat the majority of your fat in the form of unsaturated fats. Keep trans fats out of your diet. Increase your fiber intake to between 25g and 35g per day. Avoid being sedentary and make exercise a regular part of your life. Increase your intake of plant sterols by consuming foods that have been fortified, such as margarine and orange juice. Talk with your doctor about the possibility of taking cholesterol lowering medications.
