How to understand Cholesterol

What are Good and Bad Cholesterol?

Why is LDL cholesterol called the “bad” cholesterol and why is HDL called the “good”?

Quite simply, a high LDL level leads to a buildup of cholesterol in your arteries - and that is bad! Over time that buildup hardens into a plaque on the inside of your coronary arteries. This causes a narrowing that restricts blood flow and can lead to angina (chest pain) or a heart attack, or just as scary, a rupture or clot leading to stroke.

The other kind, HDL cholesterol, is called “good” because it is what transports cholesterol from other parts of your body back to your liver.

Where Does Cholesterol Live in your Body?

Cholesterol isn’t just something that sits in your body like fat around your belly - it gets shuttled around.
And in fact, when you hear LDL and HDL we are not actually referring to the cholesterol itself. We are talking about the carriers of cholesterol . These carriers which transport cholesterol in your bloodstream are made of fat and are called –lipoproteins.

Lipoproteins

One type of lipoprotein carries cholesterol to your cells – that’s the low-density lipoprotein or LDL. The other lipoprotein is high–density - HDL and it carries cholesterol away from your arteries. This can be complicated right, so again, LDL is called “bad” cholesterol because it contributes to fatty buildup in the arteries (called atherosclerosis ).

HDL is the “good” cholesterol, so higher levels are better. Think of HDL as a scavenger, carrying LDL cholesterol away from the arteries and back to the liver, where it’s broken down and passed from the body.

So, the higher the level of LDL cholesterol in your blood, the GREATER your chance of getting heart disease. The higher the level of HDL cholesterol in your blood, the LOWER your chance of getting heart disease.

Good and Bad Cholesterol can be changed by diet and exercise

Food Choices!

• Choose healthier fats. Saturated fats, found primarily in red meat and dairy products, raise your total cholesterol and low-density lipoprotein (LDL) cholesterol, the "bad" cholesterol. As a rule, you should get less than 7 percent of your daily calories from saturated fat. Choose leaner cuts of meat, low-fat dairy, and monounsaturated fats — found in olive and canola oils — for healthier options.

• Eliminate trans fats. Trans fats affect cholesterol levels by increasing the "bad" cholesterol and lowering the "good" cholesterol. This bad combination increases the risk of heart attacks. Trans fats can be found in fried foods and many commercial products, such as cookies, crackers, and snack cakes. But don't rely on packages that are labeled "trans fat-free." In the United States, if a food contains less than 0.5 grams of trans fat in a serving, it can be labeled "trans fat-free."

• Eat foods rich in omega-3 fatty acids. Omega-3 fatty acids don't affect LDL cholesterol. They have other heart benefits, such as helping to increase high-density lipoprotein (HDL, or "good") cholesterol, reducing your triglycerides, a type of fat in your blood, and reducing blood pressure. Some types of fish — such as salmon, mackerel, and herring — are rich in omega-3 fatty acids. Other good sources of omega-3 fatty acids include walnuts, almonds, and ground flaxseeds.

• Increase soluble fiber. There are two types of fiber — soluble and insoluble. Both have heart-health benefits, but soluble fiber also helps lower your LDL levels. You can add soluble fiber to your diet by eating oats and oat bran, fruits, beans, lentils, and vegetables.

Exercise!

• Exercise on most days of the week and increase your physical activity

  • Taking a brisk daily walk during your lunch hour

  • Riding your bike to work

  • Swimming laps

  • Playing a favorite sport

• Adding physical activity, even in 10-minute intervals several times a day, can help you begin to lose weight. Just be sure that you can keep up the changes you decide to make.