1. The test score you want to be high…
High Cholesterol?
The test score you want to be high…
LDL, HDL, or Triglycerides?

2. High Cholesterol?
Many people already know that high cholesterol increases the risk for developing cardiovascular disease (CVD).
However, many people don’t know that it can be very beneficial to have a high score of one form of cholesterol: High Density Lipoprotein (HDL).
A high score of HDL cholesterol can decrease your risks of developing CVD.

3. LDL vs. HDL
Low Density Lipoproteins (LDL) – this is the bad cholesterol that can collect and form plaque in the arteries.
LDL cholesterol is composed of small molecules that easily collect in the arteries.
The more LDL in the bloodstream, the more that is available to form plaque in the arteries.
That is why you want to keep this score low.

4. LDL vs. HDL
High-Density Lipoproteins (HDL) – this is the good cholesterol that helps carry cholesterol from the bloodstream to the liver for proper removal from the body.
HDL cholesterol is composed of large molecules that flow through the bloodstream, cleaning away the smaller LDL molecules in its path.
The more HDL available in the bloodstream, the more that is available to remove the bad cholesterol.
That is why you want to keep this score high.

5. Triglycerides A form of fat made in the body.
Individuals with high triglycerides often have a high total cholesterol level, high LDL, and low HDL.
In most cases, people with diabetes and heart disease also have high triglyceride levels.

6. Cholesterol Scores
HDL scores of 60 mg/dl or greater are considered a negative risk factor for CVD.
LDL scores of 130 mg/dl or greater are considered a positive risk factor for CVD.
The goal is to increase your HDL score and decrease your LDL score for decreased risk of CVD.

7. Sources of Cholesterol
Cholesterol comes from the food consumed and from the body.
The liver and other cells in the body comprise about 75 percent of blood cholesterol. The other 25 percent is from food.
LDL is produced naturally by the body; genes inherited from a mother, father, or grandparent may cause some people to produce too much LDL.
Eating saturated fats, trans fats, and dietary cholesterol also increase LDL levels.

8. Increasing HDL
Cardiovascular exercise may be the most effective way to increase HDL scores.
It is recommended that one acquire 30 minutes of moderate intensity cardiovascular exercise 5 days a week.
Research suggests that duration of activity has more of an effect on increasing HDL scores than the intensity of activity.

9. Increasing HDL Continued
Lose weight – losing excess weight can effectively increase HDL while decreasing LDL.
Stop smoking – eliminating smoking and nicotine will increase HDL scores.
Alcohol – drinking one to two drinks per day can increase HDL scores while decreasing LDL scores. Drinking more than that can cause the reverse effects.

10. Increasing HDL Continued
Increasing the amount of the following foods in the diet can improve HDL scores:
Monounsaturated fats such as canola oil, olive oil, or almonds.
Soluble fiber found in oats, fruits, and vegetables.
Fish and other foods containing omega-3 fatty acids.

11. Source: http://www.americanheart.org/presenter.jhtml?identifier=1516
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