The two types of cholesterol are LDL and HDL. LDL, or low-density lipoprotein, is considered "bad" cholesterol, while HDL, or high-density lipoprotein, is known as "good" cholesterol. Your total cholesterol number includes your LDL and HDL levels, as well as your triglyceride levels. Cholesterol is measured in milligrams per deciliter of blood. A total cholesterol level below 200 mg/dL is best, between 200 and 239 mg/dL is borderline high and over 240 mg/dL is considered high. Look at both this number and the breakdown of LDL and HDL in your blood. Talk to your doctor about your numbers.
LDL Cholesterol
LDL is considered "bad" because it builds up in your arteries, blocking the flow of blood -- one factor that can ultimately lead to a stroke or a heart attack. You ideally want an LDL level below 100 mg/dL. The range of 100 to 129 mg/dL is considered almost optimal and from 130 to 159 mg/dL is borderline high. You are in the high range from 160 to 189 mg/dL, and your LDL cholesterol is considered very high when it surpasses 190 mg/dL.
HDL Cholesterol
While LDL cholesterol can lead to a heart attack, HDL can prevent it. If your HDL levels are too low, below 40 mg/dL, you have a higher chance of developing heart disease, but higher levels of HDL can prevent it. This type of cholesterol takes cholesterol out of the arteries, preventing the buildup that LDL causes. You want your HDL cholesterol above 60 mg/dL.
Lower LDL
Adding certain foods to your diet will likely lower your LDL cholesterol numbers. Foods high in soluble fiber, such as oatmeal, kidney beans and some fruit, lower the amount of LDL cholesterol absorbed into your blood. Include 5 to 10 g in your diet each day. Healthy polyunsaturated and monounsaturated fats in fish, canola oil, olive oil, flaxseeds and nuts can lower your LDL cholesterol. Plant sterols or stanols, now added to orange juice and margarine, can also lower LDL cholesterol. Keep in mind, though, that margarine contains trans fat, which raises your LDL and lowers your HDL.
Increase HDL
Healthy fats can increase your HDL numbers while lowering your LDL. Make sure the amount of fat you eat falls between 25 and 35 percent of your daily calorie intake. Only 7 percent or less should come from saturated fat, and make the rest healthy fats. These are found in the same foods that lower LDL numbers, including fish, nuts, and olive and canola oil.
In addition to dietary changes, exercise and losing excess pounds can improve both LDL and HDL cholesterol. Nonetheless, part of your cholesterol is hereditary, so you may not be able to lower your levels enough through lifestyle changes. In this case, you might need medication, so talk to your doctor.
References
- National Heart, Lung, and Blood Institute; High Blood Cholesterol -- What You Need to Know; June 2005
- American Heart Association; Good vs. Bad Cholesterol; July 21, 2010
- MayoClinic.com; Cholesterol: Top 5 Foods to Lower Your Numbers; May 7, 2010
- MayoClinic.com; HDL Cholesterol: How to Boost Your "Good" Cholesterol; July 21, 2010
- American Heart Association; Prevention and Treatment of High Cholesterol; March 23, 2011
- MayoClinic.com; Which Spread Is Better For My Heart -- Butter or Margarine?; Martha Grogan, MD
