Managing cholesterol levels important for heart: “Low-density lipoprotein cholesterol is the bad kind and tends to build up fatty deposits, called plaques, on the walls of the arteries. High-density lipoprotein is the good kind of cholesterol, which has at least two benefits. It tends to remove the fatty deposits from the artery walls and carry the fat back to the liver where it can be eliminated, and it also is able to stabilize existing plaques so they don’t rupture and start the sequence that can result in a heart attack or stroke…
“LDL and total cholesterol are still important risk factors, and if LDL cholesterol is high, lowering it helps prevent heart attacks and strokes at all ages. That said, the research clearly demonstrates that maintaining high HDL levels protects against cardiovascular disease. For both men and women, an HDL level of less that 40 milligrams per deciliter increases the risk, and a level of 60 mg/dL or more is considered protective. According to Donald A. Smith, MD, a cholesterol expert at Mount Sinai School of Medicine, for every 1 mg/dL increase in HDL, there is a 2- to 4-percent reduction in the risk of heart disease.
“So, how can you pump up your HDL? One proven booster is aerobic exercise. The effect on HDL is directly related to the amount of exercise. Another helper is moderate alcohol consumption. That means one drink a day for women, and no more than two drinks for men. What you drink doesn’t seem to matter, it’s the alcohol content that counts. If you don’t presently drink alcohol, however, this doesn’t mean you should start drinking.
“Triglycerides, another form of blood fat or lipid, should be kept below 150 mg/dL because there is an inverse relationship between HDL and triglycerides. If the triglycerides are high, HDL is probably low. You can lower triglycerides by losing weight and by limiting sugars (like those in fruit juices, soda, desserts and candy) and simple starches. Trans-fatty acids also lower HDL, so most commercially prepared baked goods are on the not-so-good list. Last, but not least, if you smoke, quit!”