Difference Between Bad & Good Cholesterol

Cholesterol is a type of fat, or lipid, that is produced naturally by the body, but is also present in any foods from an animal source, including all meats, eggs, and dairy products. While cholesterol is essential for the body's proper functioning, consuming too many foods that contain certain types of cholesterol--commonly called "bad" cholesterol--can contribute to a number of health problems.

What is the difference between good and bad cholesterol?

In the body, cholesterol combines with certain proteins that carry it through the bloodstream. Together, the cholesterol and its protein are called a lipoprotein. The terms bad cholesterol and good cholesterol refer to two types of lipoproteins: HDL, or high-density lipoproteins, and LDL, or low-density proteins. HDL cholesterol is thought to function as a ferry for cholesterol from the bloodstream to the liver, where the cholesterol is then eliminated from the body. High levels of HDL cholesterol in the blood seem to be correlated with a decreased risk of heart attack; because of this, HDL cholesterol is known as the "good" cholesterol.

High levels of LDL cholesterol, however, are associated with a higher incidence of atherosclerosis (narrowing and stiffening of the arteries), heart attack and stroke since this lipoprotein can build up on inner artery walls and form plaques that decrease artery flexibility. LDL cholesterol is referred to as the "bad" cholesterol.

What causes high levels of LDL, or bad cholesterol, in the blood?

There are five main factors that have been linked with increased likelihood of high LDL levels; these include an individual's age, weight, physical activity, diet, and family history. LDL levels are more likely to be elevated in older or overweight individuals. Since regular exercise increases HDL (good cholesterol) levels in the blood, little physical activity can result in higher LDL levels. In addition, individuals with a family history of cholesterol and heart disease problems and who eat a diet high in fat and cholesterol are at greater risk for having high amounts of bad cholesterol in their blood.

What foods will increase bad cholesterol levels?

Processed meats, fatty cuts of meat, and even poultry if the skin is consumed are all foods that are particularly high in cholesterol and saturated fat. In addition, the regular consumption of full-fat dairy products, egg yolks, butter, processed grain products and shortening are all linked to elevated LDL cholesterol levels.

What are the best foods to eat to increase good cholesterol and decrease bad cholesterol?

A diet based on a wide variety of plant-based foods is the best way to increase your blood levels of good cholesterol and decrease bad cholesterol. The best foods to include on a regular basis include whole grains and oats; fruit and juices such as blueberries, pomegranate juice, and cranberry-grape juice; yogurt containing Lactobacillus acidophilus and Lactobacillus reuteri (the yogurt container should include this information); nuts such as almonds and walnuts; soybeans; and monounsaturated oils such as olive, flaxseed, or fish oil.

What are some practical ways to lower bad cholesterol levels?

Besides taking cholesterol-lowering medication, a number of lifestyle changes can significantly lower LDL cholesterol levels, including fitting aerobic exercise regularly into your day and quitting smoking if you are a smoker. Plan your meals around low-cholesterol foods such as grains, fruits, vegetables, beans, and fish, and swap out saturated fats such as butter and margarine for unsaturated oils in your cooking. Avoid commercially baked goods, and switch to the low or nonfat versions of milk, yogurt, cheese, and cottage cheese.

Resources

• Read this Article in Spanish
• American Heart Association cholesterol information