Cholesterol Levels in the Blood

Cholesterol is a soft, waxy type of fat produced by the liver and found in some high-fat foods like meats and dairy products. There are two types of cholesterol, LDL (low-density lipoprotein) which is known as "bad cholesterol," and HDL (high-density lipoprotein) also called "good cholesterol." High-cholesterol issues arise when LDL is high and HDL is low.

HDL Cholesterol

• HDL is considered good cholesterol because it seems to remove excess bad cholesterol from the blood. Eating foods high in omega-3 fatty acids and soluble fiber helps raise the levels of HDL in the blood. The higher your HDL, the more you're protected against heart disease. Other methods of raising HDL include aerobic exercise, losing weight, alcohol, cutting trans fats out of your diet and giving up smoking.

LDL Cholesterol

• When too much LDL (bad) cholesterol is in the bloodstream, it can collect against arterial walls, causing the arteries to harden and slow or stop the flow of blood, putting you at risk for heart disease, heart attack or stroke. Fortunately there are many ways to lower your LDL cholesterol with or without medication. Making healthier choices about what foods you eat will make a huge impact on cholesterol levels.

Food Choices

• Choosing the right foods is essential in establishing healthy levels of cholesterol in the blood. Foods rich in omega-3 fatty acids like olive oil, fatty fish, peanut butter, avocados and walnuts raise good cholesterol levels without raising bad cholesterol levels. Foods containing soluble and insoluble fiber such as fresh fruits and vegetables, beans, oatmeal and other whole grains also significantly lower LDL while raising HDL.

Alcohol

• In a 2003 study conducted by the American Heart Association, researchers concluded that the moderate use of alcohol significantly raises levels of HDL cholesterol in the blood. No more than two drinks a day is recommended; more than that will do more harm than good. Before adding alcohol to your diet, discuss it with your doctor. Alcohol can have adverse effects in combination with other medications and supplements and can cause a dangerous dip in blood glucose levels for diabetic patients.

Smoking

• While it's common knowledge that smoking causes heart disease, not as many people know that it influences cholesterol levels. Smoking decreases the level of good cholesterol in the blood, which results in raising the bad cholesterol. The good news is that quitting has immediate results. In just a few weeks, HDL levels in the blood of an ex-smoker will significantly rise and LDL levels will decrease.

Exercise and Weight Loss

• Exercise has many benefits, one of which lower cholesterol. Even if you're not overweight, exercise is one of the best ways to improve your health and guard against future problems. Exercise lowers LDL, raises HDL, and helps you achieve and maintain a healthy weight. Thirty minutes a day is sufficient; 30 to 60 minutes a day is optimal. Overweight people run a significantly higher risk of heart disease due to complications from high cholesterol.

Finding the Right Balance

• For most people a plan to build healthy cholesterol levels in the blood has three parts (four, if you include medication). First, have your blood tested regularly to monitor your health. Second, eat healthy foods that raise the level of HDL cholesterol and lower LDL cholesterol. Part three is exercise, which is vital to your health, especially as you get older. The fourth part---medication---is up to you and your doctor.

  Controlling your cholesterol levels with diet and exercise addresses so many potential health problems that some doctors refer to it as a panacea, or cure-all. A healthy lifestyle is definitely worth the effort.