What is Bad Cholesterol and How Do I Improve It?

Posted by laurel 8 March, 2010

Last week I wrote about “good” cholesterol and how it can help remove harmful cholesterol buildup in your blood and tissues (see my post: “What is Good Cholesterol and How Do I Improve It?“). As I mentioned before, extensive studies show that high blood cholesterol levels can greatly increase your chances of getting heart disease. While there are many factors at play (such as family history, stress level, physical activity level, and age), your diet has a tremendous influence on the amount of cholesterol in your blood and more importantly, on your risk for life-threatening diseases. So, in addition to increasing your intake of “good” cholesterol food sources, you should dramatically limit your intake of “bad” cholesterol foods.

Low-density lipoprotein (LDL) or “bad” cholesterol becomes problematic when you have too much. The sticky cholesterol particles build up in your arteries because of poor diet, lack of exercise, heredity, etc. This reduces the ease of blood flow and puts you at risk for heart disease and stroke.

If you want to reduce the amount of LDL cholesterol in your blood, you should limit your intake of: processed junk foods, sodas (including diet sodas), any sugary liquid drinks, animal products (high in saturated fats), hydrogenated fats (or trans fats), and excessive amounts of alcohol. Remember to check food labels to avoid hidden sources of hydrogenated oils and sugar (like high fructose corn syrup). An easy way to do this is eat foods that don’t have a nutrition label! See list of “good” foods here.

Note: When you do eat animal products, choose grass-fed and organic options because they contain less saturated fats. Healthier animals that get regular exercise and eat a vegetarian diet have healthier meat!

It is equally important (or perhaps more important) for you to cut down on your overall sugar intake, especially from processed or refined carbs found in foods like white bread and sugary breakfast cereal. Dr. Mark Hyman explains that, “Sugar in any form or refined carbohydrates (white food) drives the good cholesterol down, cause triglycerides to go up, creates small damaging cholesterol particles, and causes metabolic syndrome or pre-diabetes.” (Hyman) It’s also very very important to get regular physical exercise.

Doctor Oz recommends that you keep your low density lipoprotein (LDL) levels under 100 mg/DL.” Dr. Hyman says under 80. Your total cholesterol levels should be under 200. But, make sure to consider your own risk factors (such as Diabetes) and discuss with your doctor to determine the best healthy levels for you. (Sources: Dr. Mark Hyman, Dr. Mehmet Oz). Ask your doctor to have your blood cholesterol checked every year.