GOOD CHOLESTEROL/BAD CHOLESTEROL ? Latest 12-1-2021 Understanding HDL cholesterol
CHOLESTEROL is a waxy substance that’s found in all of your cells and has several useful functions, including helping to build your body’s cells. It’s carried through your bloodstream attached to proteins. These proteins are called lipoproteins.
Low-density lipoproteins: These lipoproteins carry cholesterol throughout your body, delivering it to different organs and tissues. But if your body has more cholesterol than it needs, the excess keeps circulating in your blood. Over time, circulating LDL CHOLESTEROL can enter your blood vessel walls and start to build up under the vessel lining. Deposits of LDL cholesterol particles within the vessel walls are called plaques, and they begin to narrow your blood vessels. Eventually, plaques can narrow the vessels to the point of blocking blood flow, causing coronary artery disease. This is why LDL cholesterol is often referred to as “bad” cholesterol.
High-density lipoproteins: These lipoproteins are often referred to as HDL, or “GOOD,” cholesterol. They act as cholesterol scavengers, picking up excess cholesterol in your blood and taking it back to your liver where it’s broken down. The higher your HDL level, the less “bad” cholesterol you’ll have in your blood.
Choose healthier fats. A healthy diet includes some fat, but there’s a limit. In a heart-healthy diet, between 25 and 35 percent of your total daily calories can come from fat — but saturated fat should account for less than 7 percent of your total daily calories. Avoid foods that contain saturated and trans fats, which raise LDL CHOLESTEROL and damage your blood vessels.
Monounsaturated and polyunsaturated fats — found in olive, peanut and canola oils — tend to improve HDL’s anti-inflammatory abilities. Nuts, fish and other foods containing omega-3 fatty acids are other good choices for improving your LDL CHOLESTEROL to HDL cholesterol ratio.
SUMMARYA few simple tweaks to your diet — along with regular exercise and other heart-healthy habits — might help you lower your cholesterol.
- Oatmeal, oat bran and high-fiber foods. …
- Fish and omega-3 fatty acids. ..like Mackerel, Herring Tuna, Salmon, Trout
- Almonds and other nuts. …
- Avocados. …
- Olive oil. …
- Whey protein
Whey protein, which is found in dairy products, may account for many of the health benefits attributed to dairy. Studies have shown that whey protein given as a supplement lowers both LDL and total cholesterol as well as blood pressure.For those involved in regular, (2/3 times weekly) physical activity, like circuit training, running, or any activity that raises the heart rate on a regular basis during the activity, then whey protein, along with other natural foods that contain protein, can also benefit the muscles; the organs that require protein for maintenance and repair.
NOTE: Trans fats, sometimes listed on food labels as “partially hydrogenated vegetable oil,” are often used in margarines and store-bought cookies, crackers and cakes. Trans fats raise overall cholesterol levels. The Food and Drug Administration has banned the use of partially hydrogenated vegetable oils in the U.S. by Jan. 1, 2021.