What is good cholesterol and how do I lower the bad stuff?
Tuesday December 01 2009
I just had my cholesterol checked, and my doctor said it was high. I am trying to change my diet and exercise more to bring it down. He said that I needed to raise my "good" type of cholesterol, what is this?
I'm glad to hear that you have started exercising and eating healthier foods, as even small changes to your daily habits can help. Your cholesterol levels are an important measure of your heart health. Cholesterol is a waxy substance that's found in all of your cells and has several healthy functions. It is carried through your bloodstream attached to proteins called lipoproteins. The "good" type of cholesterol you are referring to is also known as "HDL" or high-density lipoproteins. The higher your HDL level, the less bad cholesterol you'll have in your blood. Most people should aim for an HDL level of 1.6mmol/L or above.
Does smoking affect cholesterol levels? How exactly can lifestyle changes make a difference?
Smoking lowers HDL (good cholesterol) and increases your blood's tendency to clot. If you smoke, quitting can increase your HDL cholesterol by up to 10pc. Losing even a few pounds if you are overweight will also help. Avoid foods that contain saturated and transfats such as partially hydrogenated vegetable oils, which raise your LDL or "bad" cholesterol. Monosaturated and polyunsaturated fats such as olive and peanut oils improve HDL levels. Within just two months of starting frequent aerobic exercise HDL levels increase by about 5pc. Try to exercise briskly for 30 minutes five times a week. If you don't have time, try squeezing it in 10 minutes at a time with a quick walk or using the stairs at work.
Are there any supplements that can help lower your cholesterol?
Always tell your doctor if you are taking any herbal or supplement treatments, as these can interfere with prescribed medication.
- Niamh Houston
