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. | Cholesterol: The good and the bad
Understanding the difference between good and bad cholesterol
Mention the word cholesterol and what immediately pops into many people’s minds is bad. But the fact is that a certain type of cholesterol is actually good for you and without it your body couldn’t function.
Cholesterol which is produced in the liver of humans and animals, is found in foods that are animal in origin; meat, eggs, dairy, etc., It’s needed to produce cell membranes, make certain hormones and to help the body synthesize vitamin D.
The differences between good cholesterol and bad cholesterol can be found in particles called lipoproteins which help carry fats through the body.
Low-density lipoprotein, or LDL is the bad one. If you have too much of this in your body, the extra deposits itself in your arteries. Enough build up and the arteries narrow, which can lead to heart disease and stroke.
High-density lipoprotein, or HDL, is the good kind of cholesterol. It carries excess LDL from your arteries and back to the liver where it’s broken down and eliminated from the body.
So how do you lower the bad and increase the good? Here are a few tips:
- If you smoke, stop. Studies have shown that smoking can lower your good cholesterol by as much as 15 per cent!
- If you’re overweight, lose it
- Exercise regularly
- Reduce the amount of fat in your diet. The Heart and Stroke Foundation of Canada recommends that fat intake not exceed 20 to 35 per cent of your daily calories:
- saturated fats found mainly in red meat and high-fat dairy products,
- trans fats, which can be found in fast and processed foods such as hard margarine (shortenings, partially hydrogenated vegetable oils)
- Increase the amount of these in your diet:
- Beans
- whole grains
- fish
- nuts
- fruit and vegetables
Canada's Food Guide to Healthy Eating
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