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LDL: The "Bad" Cholesterol

LDL or low-density lipoprotein is considered the "bad" type of cholesterol, thought to be involved in the "clogging" of arteries. High levels of LDL are associated with cardiovascular disease especially when protective levels of HDL are low. An optimal level of LDL is considered under 100, although higher values may be acceptable if your HDL number is high. LDL is particularly dangerous when it becomes oxidized . You need a blood test to measure your LDL level. The fasting level (before you've eaten anything for the day) of LDL tends to stay fairly steady over days to weeks. Here are some ways to improve (lower) your LDL level:

• Reduce your intake of saturated fat (which is mainly found in animal fat) and hydrogenated fat (which is found in margarine, shortening, and "partially hydrogenated vegetable oils."
• Increase your intake of FIBER. Good fiber sources include beans, nuts & seeds, fruits, vegetables and whole grains. Eat more walnuts! Ad ground flax seeds to your whole grain cereal, salads or veggies. You should aim for 20 grams of fiber for every 1000 calories that you eat daily.
• Exercise - regular aerobic exercise not only gets you fit, helps you to lose weight, and helps you to feel great, but also lowers your LDL.
• Lose weight - again, yet another reason to drop a few pounds if you're overweight. Our Body Mass Index Calculator can help you determine if you are overweight.
• Reduce your intake of sweets, sugar, starches and refined grains. This is especially important if you are prone to insulin resistance .