Have you ever been told you needed to raise your cholesterol and thought, “but, wait, the Cheerios commercial said I need to lower it”?
The concept of “good” and “bad” cholesterol can be confusing.
The American Heart Association states the two types of lipoproteins that carry cholesterol to and from cells are low-density lipoprotein, or LDL, and high-density lipoprotein, or HDL.
LDL cholesterol is considered the “bad” cholesterol because it contributes to plaque, a thick, hard deposit that can clog arteries.
HDL cholesterol is considered “good” cholesterol because it helps remove LDL cholesterol from the arteries.
So, how do you get more HDL and less LDL? Well, three of the factors that contribute to high LDL and low HDL can’t be changed: age, gender and heredity. But lifestyle choices also play a big role. The Mayo Clinic points out that while the use of prescription medications can lower LDL and raise HDL, exercise, quitting smoking or improving the diet work better at preventing heart attacks.
The University of Massachusetts Medical School suggests decreasing the refined sugars and carbohydrates in your diet and increasing consumption of fish, purple skinned fruits and vegetables and green leafy vegetables. They warn that a very low fat diet decreases both bad and good cholesterol, so you want to make sure to include some healthy fats, such as those found in salmon, avocados and walnuts.
Resources:
• http://www.heart.org/HEARTORG/Conditions/Cholesterol/AboutCholesterol/Good-vs-Bad-Cholesterol_UCM_305561_Article.jsp#
• https://www.cdc.gov/cholesterol/ldl_hdl.htm
• https://medlineplus.gov/magazine/issues/summer12/articles/summer12pg6-7.html
• http://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/hdl-cholesterol/art-20046388?pg=1
