The Difference Between HDL and LDL Cholesterol

You can boost the HDL "good" kind of cholesterol and reduce the LDL "bad" kind. Here are more facts and tips:

HDL is good because it reverses some of the harmful clogging effects of LDL "bad" cholesterol.

Adequate HDL protects your health

The landmark Framingham Heart Study shows that risk of heart attack increases by about 25 percent for every 5 milligrams per deciliter (mg/dL) of HDL below the recommended values.

How much HDL should you have?

According to the National Heart, Lung and Blood Institute, HDL cholesterol levels should be at least 40 milligrams/deciliter (mg/dL) for men.

The American College of Cardiology recommends women keep their HDL cholesterol level at 45 mg/dL or more.

How do you boost HDL's?

Monosaturated fat can increase HDL's AND lower LDL's and tryglycerides. Tryglycerides are a fatty material that also helps clog arteries.

Foods that contain monosaturated fats include:

• Olive oil
• Other vegetable oils
• Nuts (be certain you are not allergic)
• Avocados

LDL's are bad cholesterol because they increase your risk of hardened arteries.

LDL's should be lower than 160 milligrams per decilitre.

To keep LDL's low, eat less saturated fat. The American Heart Association recommends you limit your total fat intake to 30 percent of your overall calories. The saturated fat portion of your total fat intake, if you're healthy, should be no more than 10 percent of total calories. A 2,000 calorie diet should include no more than 22 grams of saturated fat.

Exercise more. This also helps reduce LDL's and keeps the blood flowing.