Heart Health and Cholesterol: The Good & The Bad

We’re exposed to the word cholesterol a lot in our daily language as it pertains to heart health. We hear commercials for medications that reduce “bad” cholesterol. We see supplements that claim to raise “good” cholesterol. Some food labels even say that the product can help lower cholesterol. But what exactly is cholesterol and what types should we avoid? I’m here to help clarify all of these questions!

Let’s start with what it is.

As described by the American Heart Association, “cholesterol is a waxy substance. It’s not inherently ‘bad.’ Your body needs it to build cells and make vitamins and other hormones. But too much cholesterol can pose a problem.” We get cholesterol from two sources: our livers make all the cholesterol we need, while the remainder comes from animal sources and tropical oils. These foods also contain saturated fat, which can cause the liver to create more cholesterol than it normally would—leading to high cholesterol and increased risk for heart disease.

Are all types of cholesterol bad for me?

No! There are two types of cholesterol: LDL is the “bad” and HDL is the “good.” Either too much of the LDL or too little of the HDL can be a risk factor for heart disease. Foods that can raise your HDL while lowering your LDL cholesterol include: whole-grains, beans, legumes, flax, nuts, chia seeds, fruit, avocadoes, fatty fish, and olive oil.

Are there any lifestyle factors that can help lower my LDL cholesterol?

Yes! First, you can include a diet rich in the foods I mentioned above. For example, gradually implement fatty fish in 2 meals per week. Or try adding 2 servings of whole grains to your daily diet. In addition, move your body! The American Heart Association recommends that adults include 150 minutes of moderate activity or 75 minutes of vigorous activity per week. Among the plethora of benefits physical activity has, it can reduce LDL cholesterol levels!

Feeling overwhelmed? Start slow. Choose 1 heart-healthy habit to work on at a time.

To learn more about reducing your risk for heart disease, visit the American Heart Association website.

For more questions email me at michelle.hoffman@dietitianinyourkitchen.com or Learn more about me and schedule a 15 Minute Discover Call to discuss your needs! Click Here