CHOLESTROL! (LDL vs HDL) DIET FOODS TO EAT AND AVOID?

Cholesterol is a waxy, fat-like substance present in every cell and essential for making hormones, vitamin D, and cell membranes. It travels in the bloodstream, packaged inside particles called lipoproteins. The two most important types are LDL (low-density lipoprotein) and HDL (high-density lipoprotein), which play distinct roles in heart health and disease risk.​

LDL Cholesterol ("Bad" Cholesterol)
LDL carries cholesterol from the liver to blood vessels and tissues. If too much LDL is present, it can accumulate in artery walls, creating plaque that narrows or blocks blood flow, leading to atherosclerosis, heart attacks, strokes, and peripheral artery disease. Factors raising LDL include:​

Diet high in saturated fats, trans fats, and cholesterol

Obesity and physical inactivity

Smoking and excess alcohol

Genetics and certain health conditions​

Ideal LDL levels: below 100 mg/dL; lower for those at high risk of heart disease.​

HDL Cholesterol ("Good" Cholesterol)
HDL acts as a scavenger, picking up excess cholesterol from the bloodstream and arterial walls, then carrying it back to the liver for breakdown and elimination. High HDL levels help protect against heart disease and stroke. Unlike LDL, higher HDL is better; ideal levels are above 40 mg/dL for men and 50 mg/dL for women.​

Key Differences and Ratios
High LDL increases artery-clogging plaque and cardiovascular risk.

High HDL helps clear arteries and lowers risk.

A healthy balance—low LDL, high HDL—is best for heart health.

Blood tests measure total cholesterol, LDL, HDL, and triglycerides; your doctor may use the cholesterol/HDL ratio to further assess risk.​

Healthy Cholesterol Tips
Eat a plant-based, high-fiber diet (fruits, vegetables, whole grains, nuts, seeds)

Reduce intake of saturated fats, trans fats, and processed foods

Exercise regularly for at least 150 minutes per week

Maintain a healthy weight and avoid tobacco

Limit alcohol, manage stress, and monitor cholesterol through regular checkups.​

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