1. What's the Big Deal About Cholesterol Anyway? Understanding LDL Cholesterol
Low-density lipoprotein (LDL) is one of two lipoproteins that carry cholesterol through your bloodstream--it's the bad type of cholesterol. A lipoprotein is made up of fat attached to protein. The second lipoprotein is high-density lipoprotein (HDL), the so-called good cholesterol. Think of LDL as a cholesterol delivery truck and HDL as a garbage truck taking cholesterol away. People run into health problems when their overall cholesterol is too high (above 200) and when their LDL is high and their HDL is low.
2. LDL Cholesterol--the Villain
LDL is the bad guy (or dangerous cholesterol). It travels through your bloodstream and clogs your arteries. LDL levels can increase if you have too much fat in your diet or if you have a genetic history of high cholesterol. LDL continuously delivers cholesterol to your cells from your liver. When cells can't take in any more cholesterol, LDL piles up plaque on artery walls. This means that when there is an LDL overload in your blood system, your risk for heart disease and stroke due to clogged arteries is much higher than when your LDL levels are under control.
3. Get Rid of Extra LDL--You Don't Need It
It's important for your health to keep LDL cholesterol levels down, especially if you have a family history of heart disease and stroke. Also, if you smoke and don't exercise, you're at an even higher risk for higher LDL cholesterol levels and related diseases. To begin with, stop smoking. Next, change your lifestyle with proper nutrition and a low-fat diet. You will also want to exercise on a regular basis--at least 30 minutes a day, 5 to 6 days a week. Finally, you will want to lose some weight. All of these lifestyle changes will lower your LDL levels and increase your HDL levels.
4. HDL Cholesterol--the Saint
HDL, or good cholesterol, actually helps reduce your risk of heart disease and stroke. Remember that it gets rid of the build-up causing clogged arteries. Raise HDL cholesterol with foods, such as fish, extra virgin olive oil and red wine (yes!)--drink in moderation of course. These contain either omega-3 fatty acids or antioxidants, which you can find in many other foods as well, like nuts for omega-3s and colorful fruits or vegetables as well as spices and teas for antioxidants. Keep in mind that an overall reduction of fatty foods is important for healthy eating. You only need about a tablespoon of extra virgin olive oil for cooking to reap the benefits, for instance.
5. Eat Right to Live Right
Start with a healthy diet to reduce LDL cholesterol. Cut down on fatty foods--it's not that you can't ever have them but don't eat them on a regular basis. Try eating red meat once a week, for example, and discard any fat attached to it before cooking. Eat fish every week (2-3 servings). Try more low-fat or nonfat dairy based and legume (or bean) dishes. Get in the habit of substituting butter and margarine with healthy liquid oils, such as safflower oil, extra virgin olive oil or sunflower oil. Keep trans fats out of your diet all together. Also, eat plenty of fiber to lower LDL cholesterol. Avoid sugar and other empty carbs.
