Definitions

• "Bad" cholesterol: Low-density lipoprotein (LDL) cholesterol is referred to as the bad cholesterol. As this cholesterol floats around in the blood stream, it slowly but surely builds up on the inner walls of blood vessels. This is the process known as arteriosclerosis.
  
  LDL cholesterol deposits on the channel walls of the blood vessels and gradually narrows those channels, causing the heart to work harder to circulate blood throughout the body, one of the leading causes of hypertension (high blood pressure).
  
  The LD cholesterol deposits formed on these inner vessel walls mix with other bodily substances, causing plaque formation. This plaque build-up causes the blood vessels to lose some of their needed elasticity, resulting in the condition known as atherosclerosis.
  
  These buildups and the resultant loss of elasticity of blood vessels are contributing factors to the blockage of small arteries that feed the brain and the heart muscle, resulting in strokes or a heart attack.
  
  "Good" cholesterol: High-density lipoprotein (HDL) cholesterol is considered to be the good cholesterol in the blood stream because individuals with high levels of HDL are at lower risk for heart attack, as reported by the American Heart Association.
  
  Individuals with levels of HDL cholesterol lower than 40 mgm/dL are considered to be at increased risk of heart disease.
  
  

Food Choices

• Foods considered to lower cholesterol include soy products (soy milk, tofu and more), foods containing omega-3 fatty acids (walnuts, cold water fish), blueberries, garlic and apple.
  
  In addition, adding more soluble fiber to your diet helps to lower bad cholesterol levels. Bran and whole grains are good examples, among them oat products. Most fresh fruits and vegetables also provide soluble fiber.
  
  

Eating Healthy

• Making healthy food choices to help prevent or lower high cholesterol levels is also about what not to include in your diet, or at least to avoid on a frequent basis.
  
  Reduce or eliminate trans fats. These are often found in bakery goods, snack foods, some margarines and other processed foods.
  
  Reduce red meat and egg intake. Portion sizes for meat should be no larger than a deck of playing cards. Buy lean cuts of meat, or trim fat before cooking. Don't forget the "hidden" eggs in baked goods.
  
  Dairy foods are important to be included in your diet. Choose dairy products that are low in fat.
  
  

Considerations

• In addition to a healthy diet, it is important to get regular physical activity, at least 30 minutes per day, five to seven days per week.
  
  Quit smoking.
  
  Lose weight if you are overweight.