subject: Reducing The Ldl Cholesterol, Raising The Good Cholesterol [print this page] In all the news reports we hear these days about cholesterol, LDL, HDL, VLDL, triglycerides, etc. etc, it can be hard to keep track of which type of cholesterol is "good" and which is "bad.".
In this article, we'll try to expand your knowledge of what LDL cholesterol is - the type that's often referred to as "bad" cholesterol - and why it's considered dangerous to heart health.
First, it will probably help to take a quick refresher on exactly what cholesterol is and how it functions in your body.
Cholesterol is a waxy, fat-like substance that circulates in the blood. The body manufactures cholesterol naturally, mostly in the liver. We get more from the food we eat. But because cholesterol is incapable of traveling through the bloodstream alone, it must attach itself to a protein. This combination is called a "lipoprotein."
LDL is an abbreviation for "low density lipoprotein." This is the so-called "bad" cholesterol you hear about. One of our cardiologist acquaintances says it's easy to remember if you think of it as "low down and lousy." LDL tends to stick to the walls of your arteries, accumulating in the form of something called plaque. This is the material that causes hardening of the arteries and leads to heart attacks or a stroke.
HDL stands for "high density lipoprotein." HDL is good not only because it does not create arterial plaque, but also because it attaches to LDL and carries it to the liver, which removes it from the body. The higher the level of HDL you have in your bloodstream the less LDL you are likely to have, and the lower your risk of heart disease will be.
A lot of the LDL cholesterol in our diet comes from fats in the foods we eat: especially two types of fats. These are called saturated fats and trans fats. You find these unhealthy fats in meat that comes from animals (especially the red variety), certain oils (like those used for frying in fast food restaurants), prepackaged and processed foods, and baked goods.
When you avoid these foods and focus on healthier alternatives like fruits, vegetables, and certain nuts and grains, you can lower your LDL and decrease the likelihood that you'll ever have heart disease.
If you're generally not familiar with medical terminology, it may be difficult to remember which type of cholesterol is good and which is bad. Try to keep in mind that LDL stands for low density and HDL stands for high density. Where cholesterol is concerned, low density is bad and high is good. Our cardiologist friend has a saying that might make it easier: "Low has got to go..."
By maintaining a healthy ratio between your HDL and your LDL, you lower your risk of cardiovascular "events" like heart attacks and stroke. Exercise is also important. Many studies have shown that getting your heart rate up with vigorous physical activity helps your HDL cholesterol flush the LDL out of your system.
When you have your cholesterol tested, your doctor will probably explain your numbers in terms of total cholesterol, HDL and LDL levels. Ideal HDL is 60 mg/dL or higher. Your ideal LDL level should be 100 mg/dL or lower. Your doctor may also give you the relationship between LDL and HDL as a ratio. The lower the ratio of LDL over HDL, the better.
Many individuals usually don't start having their cholesterol checked regularly until they approach middle age. But doctors and medical researchers now say you should get into the habit earlier - even in your teens or 20's. This is because so many young people today grow up eating calorie-rich, high fat diets. Meanwhile, they're getting less and less exercise. Doctors are seeing cholesterol levels rise in younger people much sooner than they should, and this is a cause for worry.
