Healthy Cholesterol

Cholesterol tests measure HDL, LDL, and triglyceride levels. HDL, or high-density lipoprotein, is called good cholesterol because it removes excess cholesterol from the body, including the artery walls. Normally LDL, or low-density lipoprotein, takes cholesterol to where it is needed in the body. But if there is too much cholesterol in the bloodstream, then the LDLS deposits it in the artery walls, where it can harden into plaque. Healthy eating and exercise lower LDLs and triglycerides while increasing HDLs.

Healthy Fats

Instead of avoiding all fats, select the right fats. Polyunsaturated and monounsaturated fats are the healthiest choices. These include canola, olive and corn oils. Cold water fish are good sources of omega-3 and omega-6 fatty acids, both of which raise desirable HDL cholesterol levels.

Fats to Avoid

Use healthy fats instead of saturated fats, trans fats and partially hydrogenated oils like butter, shortening, or palm and coconut oils. Eat red meat in moderation. All of those foods tend to raise your levels of LDL, or dangerous, cholesterol.

Carbohydrates

Focus on foods with low glycemic levels like whole fruits, whole grain cereals, oatmeal, and brown rice. Avoid white rice, white bread, potatoes, soft drinks and sugar.

Exercise

Aerobic exercise increases HDL cholesterol while lowering triglycerides. A variety of activities qualify, including walking, swimming and biking. Stretches and weight lifting can be added as well as a supplement, but not as a replacement.

Source:

"Lowering Your Cholesterol;" Mason W. Freeman, M.D.; 2005

WebMD Cholesterol Management Health Center

More Information:

WebMD Cholesterol Management Health Center

Mayo Clinic Healthy Eating