Good & Bad Cholesterol

Lowering total cholesterol in the diet is a start, but new studies released recently indicate that's not enough to prevent heart attacks. Knowing the difference between "good" cholesterol and "bad" cholesterol may help reduce the risk of cardiovascular disease and heart attack.

A study conducted by the Indiana University School of Medicine revealed that it may be more important to keep good cholesterol high than to lower bad cholesterol – even if it means overall cholesterol levels are high.

All cholesterol – that fat-like substance produced by the body and consumed in meat, poultry, fish, eggs and dairy products – is not created equal. The good cholesterol, needed by the body to make hormones and vitamin D and to produce bile (which breaks down other fats), are called high-density lipoproteins (HDLs). HDLs are found in monounsaturated fats like olive oils, vegetable oils, nuts and avocados.

Diets high in fruits, vegetables, nuts and grains are heart healthy. They increase good cholesterol without significantly increasing total cholesterol. The National Cholesterol Education Program guidelines suggest an HDL goal of 45 milligrams per deciliter (mg/dL) or higher for men and 55 mg/dL or higher for women.

Also, HDLs help the body break down the bad cholesterol, or low-density lipoproteins (LDLs). LDLs have more fats than proteins and contribute to plaque formation in the arteries. Optimal levels of LDLs should be kept below 100 mg/dL. Foods high in saturated and trans fats (butter, stick margarine, lard, red and fatty meats, cheese and other dairy products) are loaded with LDLs.

The Indiana study was based on 7,000 people who were screened for risk factors such as heart disease, age, sex, race and weight. Researchers found that having low levels of good cholesterol (HDL) was the third highest risk factor for future heart attacks among the participants.

Previous heart disease and age were the two most common factors predicting heart attacks. HDL is believed to protect the arteries and heart by carrying bad cholesterol in the blood back to the liver, where it is eventually transported out of the body. Researchers said people who are trying to lower their total cholesterol levels through diet and exercise should be cautious not to lower good cholesterol in the process.

You can increase good cholesterol by following a diet rich in monounsaturated fats like olive oil, most nuts and avocados as well as fruits, vegetables and grains. To lower bad cholesterol, avoid saturated fats such as butter, stick margarine, lard and hydrogenated shortenings, and foods prepared with these ingredients. Reduce animal fats by choosing lean cuts of meat and trimming away any visible fat. Choose low-fat and fat-free dairy foods.

Doctors recommend you read Nutrition Facts labels to compare similar food items and choose foods with the lower (5 percent or less Daily Value) saturated fat content per serving.