There is such a thing as GOOD cholesterol.

Don't mind me as i chirp in for the first time... :)

Cholesterol can’t dissolve in the blood. It has to be transported to and from the cells by carriers called lipoproteins. Low-density lipoprotein, or LDL, is known as “bad” cholesterol. High-density lipoprotein, or HDL, is known as “good” cholesterol. These two types of lipids, along with triglycerides and Lp(a) cholesterol, make up your total cholesterol count, which can be determined through a blood test.

LDL (Bad) Cholesterol
When too much LDL (bad) cholesterol circulates in the blood, it can slowly build up in the inner walls of the arteries that feed the heart and brain. Together with other substances, it can form plaque, a thick, hard deposit that can narrow the arteries and make them less flexible. This condition is known as atherosclerosis. If a clot forms and blocks a narrowed artery, heart attack or stroke can result.

HDL (good) Cholesterol
About one-fourth to one-third of blood cholesterol is carried by high-density lipoprotein (HDL). HDL cholesterol is known as “good” cholesterol, because high levels of HDL seem to protect against heart attack. Low levels of HDL (less than 40 mg/dL) also increase the risk of heart disease. Medical experts think that HDL tends to carry cholesterol away from the arteries and back to the liver, where it's passed from the body. Some experts believe that that HDL removes excess cholesterol from arterial plaque, thus slowing its buildup.

Triglycerides
Triglyceride is a form of fat made in the body. Elevated triglycerides can be due to overweight/obesity, physical inactivity, cigarette smoking, excess alcohol consumption and a diet very high in carbohydrates (60 percent of total calories or more). People with high triglycerides often have a high total cholesterol level, including a high LDL (bad) level and a low HDL (good) level. Many people with heart disease and/or diabetes also have high triglyceride levels.

Lp(a) Cholesterol
Lp(a) is a genetic variation of LDL (bad) cholesterol. A high level of Lp(a) is a significant risk factor for the premature development of fatty deposits in arteries. Lp(a) isn’t fully understood, but it may interact with substances found in artery walls and contribute to the buildup of fatty deposits.

Source: www.americanheart.org/presenter.jhtml

Set your target

Cholesterol levels are measured in milligrams (mg) of cholesterol per deciliter (dL) of blood. When it comes to HDL cholesterol, think high. Most people should aim for an HDL level of 60 mg/dL or above. An HDL level below 40 mg/dL increases the risk of heart disease.

For the average man, HDL cholesterol ranges from 40 to 50 mg/dL. Thanks to female sex hormones — which have a positive effect on HDL cholesterol — the average woman fares better, with HDL cholesterol ranging from 50 to 60 mg/dL. But both men and women can benefit from increasing those averages.

If you don't know your HDL level, ask your doctor for a baseline cholesterol test. If your HDL value isn't within a desirable range, your doctor may recommend lifestyle changes to boost your HDL cholesterol.
Make your lifestyle count

Your lifestyle has the single greatest impact on your HDL cholesterol. Even small changes to your daily habits can help you meet your HDL target.

* Don't smoke. Smoking lowers HDL cholesterol and increases your blood's tendency to clot. If you smoke, quit. To increase your odds of success, you might want to try more than one strategy at a time. For example, combine medication to reduce nicotine cravings with a support group or individual counseling. Talk with your doctor about your options for quitting.
* Maintain a healthy weight. Excess pounds take a toll on HDL cholesterol. But there's good news. If you're overweight, losing even a few pounds can improve your HDL level. For every 2 pounds you lose, your HDL may increase by .35 mg/dL. That's about 1 mg/dL for every 6 pounds. To keep your weight in a healthy range, focus on permanent changes to your eating and exercise habits. Motivate yourself by remembering the benefits of losing weight, such as a healthier heart, more energy and improved self-esteem.
* Get more physical activity. In one study, regular aerobic exercise increased HDL cholesterol by 3 percent to 9 percent in otherwise healthy sedentary adults. Try to get at least 30 to 60 minutes of aerobic activity on most days of the week. Better yet, exercise every day. Take a brisk daily walk. Ride your bike. Swim laps. If you can't fit in a long workout, break it up into smaller sessions spread throughout the day.
* Choose healthier fats. A healthy diet includes some fat, but there's a limit. In a heart-healthy diet, up to 25 percent to 35 percent of your total daily calories can come from fat — but saturated fat should account for less than 7 percent of your total daily calories. Avoid foods that contain trans fat, which raises LDL cholesterol and lowers HDL cholesterol. This includes many margarines, most commercial baked products and anything that contains partially hydrogenated vegetable oil. Monounsaturated fat — found in olive, peanut and canola oils — is a healthier option. Nuts, fish and other foods containing omega-3 fatty acids are other good choices.
* Drink alcohol only in moderation. In some studies, moderate use of alcohol (particularly red wine) has been linked with higher levels of HDL cholesterol — but the benefits aren't strong enough to recommend alcohol for anyone who doesn't drink already. If you choose to drink alcohol, do so in moderation. This means no more than one drink a day for women, and one to two drinks a day for men.

Source: www.mayoclinic.com/health/h...l/CL00030

Scott