Cholesterol: The Rules of Lowering

Q: Can you lower your LDL cholesterol without lowering HDL?

A: Certainly. But it's not as simple as eating less fat, which tends to lower both LDL, the harmful kind of cholesterol that contributes to heart disease, and HDL, the protective variety. Because the ratio of LDL to HDL is a far better predictor of heart disease risk than either alone, if they both fall—or rise—your risk may 

not change much. Shifting the type of fat in your diet from saturated and trans fat to monounsaturated and polyunsaturated fat can have just the effect you're looking for. Olives, avocados, nuts, seeds, olive oil, and canola oil are good sources of healthy fats that raise HDL while lowering LDL. Walnuts, flaxseeds, and fatty types of fish can provide omega-3 fatty acids, which help raise HDL. Exercise will also help boost HDL levels. So will losing weight and eating less sugar and refined starches such as white bread. Finally, soluble fiber in barley, beans, lentils, oats, and fruits can help drop LDL, while antioxidants in fruits and vegetables, as well as in red wine, tea, and dark chocolate, help increase HDL. Add this all up, and you're looking at the Mediterranean diet, an approach to eating that in studies has proven to be an excellent formula for lowering LDL, raising HDL, and reducing cardiac risk. Since Mediterranean countries know a thing or two about great cuisine, for most of us this is an opportunity to indulge in food we love—and that loves us back. If diet doesn't do the job, you can try prescription medications such as statins or ezetimibe, which are specifically designed to improve the ratio of LDL to HDL.

Congratulations on your decision to be reminded to schedule your next cholesterol test.

Your blood cholesterol level has a lot to do with your chances of getting heart disease. In fact, the higher your blood cholesterol level, the greater your risk for developing heart disease or having a heart attack. Fortunately, regular cholesterol testing can help put you on the path to reducing your risk of heart disease.

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Comments

[Cholesterol]

This is simply an amazing article. I'm glad i came across this. In short if we follow these rules we'll be taking the Mediterranean diet.http://www.youtube.com/watch?v=ds8xyK-r65M I definitely need to follow most of these ideas. Keep sharing.

[Julie Elder]

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[Lasik eye surgery]

I found may good things in your article, about how to decrease cholesterol level, in my family are problems with cholesterol and heart diseases, so I should be careful, and have a balanced diet with low fats.