Cholesterol 101: the Bad (LDL) vs the Good (HDL)
provided by Healthcastle.com Nutrition
Not all cholesterol are bad. Our body does need cholesterol to make bile salts, hormones and vitamin D. It is mainly produced by our liver. Cholesterol will build up on the artery walls when the level of cholesterol in the blood is too high. There are 2 main types of blood cholesterol: LDL (the "Bad" cholesterol) and HDL (the "Good" cholesterol).
The Bad Cholesterol: LDL
High amounts of the bad LDL will deposit cholesterol on the artery walls forming plaques. More and more plaques will narrow the arteries lumen and may eventually block blood flow. Therefore LDL is considered the "Bad" cholesterol. Monounsaturated fats and polyunsaturated fats found in nuts and fish for instance, can lower the LDL level. In addition, soluble fiber found in fruits, oats, barley and legumes can also lower LDL.
To Decrease LDL, try:
- minimize the intake of Saturated Fats
- minimize the intake of Trans Fats
- include foods with Soluble Fiber
- include Soy Proteins
- include Omega 3 -rich food such as Salmon, Fish Oils and Flaxseed
- include Garlic
- keep a healthy weight
- keep an active lifestyle
The Good Cholesterol: HDL
The good HDL, on the other hand, takes excess cholesterol away and carries it back to the liver to be excreted. It can also remove some of the cholesterol already attached to the artery walls. Therefore HDL is considered the "Good" cholesterol as high levels of HDL in the blood can decrease the risk of heart disease. Physical activity can also raise HDL level.
To Increase HDL, try:
[Read other relatedHigh Cholesterol Diets articles]
Cholesterol 101: the Bad (LDL) vs the Good (HDL)provided by Healthcastle.com Nutrition Not all cholesterol are bad. Our body does need cholesterol to make bile salts, hormones and vitamin D. It is mainly produced by our liver. Cholesterol will build up on the artery walls when the level of cholesterol in the blood is too high. There are 2 main types of blood cholesterol: LDL (the "Bad" cholesterol) and HDL (the "Good" cholesterol). The Bad Cholesterol: LDL High amounts of the bad LDL will deposit cholesterol on the artery walls forming plaques. More and more plaques will narrow the arteries lumen and may eventually block blood flow. Therefore LDL is considered the "Bad" cholesterol. Monounsaturated fats and polyunsaturated fats found in nuts and fish for instance, can lower the LDL level. In addition, soluble fiber found in fruits, oats, barley and legumes can also lower LDL.
The Good Cholesterol: HDL The good HDL, on the other hand, takes excess cholesterol away and carries it back to the liver to be excreted. It can also remove some of the cholesterol already attached to the artery walls. Therefore HDL is considered the "Good" cholesterol as high levels of HDL in the blood can decrease the risk of heart disease. Physical activity can also raise HDL level.
[Read other relatedHigh Cholesterol Diets articles] |
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