Cholesterol: The Good, the Bad and the Ugly

Trying to keep up with the latest news on cholesterol — what's good, what's bad and what's ugly — might be confusing and even overwhelming. Just when we've switched over to margarine from butter and egg substitutes have taken pride of place on our breakfast table, the latest news comes along to dispute what we were told the week before. Therefore, it might be best just to stick with the basics.

We know that having high levels of "bad" cholesterol can lead to clogged arteries and even heart attacks, but we may not be sure which foods contain it and which don't. We also know that there is such a thing as "good" cholesterol, but are unsure of how it works or where to get it. Cholesterol is a waxy, fat-like substance found throughout our bodies. Produced in the liver, it's manufactured by our own digestive system as well as ingested through foods like meats and dairy.

Cholesterol travels through our bloodstream by attaching itself to proteins. Once attached, the package is called a lipoprotein and these are classified according to their density. Low-density lipoproteins are known as bad cholesterol. This is what builds up on the walls of our arteries and causes heart problems.

High-density lipoproteins are the good kind. They help your body flush the bad cholesterol out of your system. Basically, the more good cholesterol we have, the better.

Bad cholesterol can be found in some of our favorite foods — hamburgers and french fries, for example, are loaded with saturated fat — and are sure-fire ways to add bad cholesterol to our diet. Since cholesterol can be absorbed by our bodies, the more we take in, the more we're putting ourselves at risk for developing heart disease, angina, or heart attacks.

We've heard of good cholesterol — mainly found in foods rich in unsaturated fats like olive oil and fish. However, we might question whether taking in any "fat" at all is really a good thing. However, since good cholesterol is not readily absorbed by our bodies, as it passes through it attaches itself to "bad" cholesterol and both sweep right through our system.

In addition to watching the levels of saturated versus unsaturated fats we eat, there are other factors that contribute to our cholesterol levels. Some things we cannot control, such as our genetics and family history, or our age and gender. However, what most doctors try to stress is that there are a number of factors that are within our realm of control, such as getting exercise and quitting smoking.

Regular exercise can raise your good cholesterol level and in turn, lower the bad. Getting at least 30 minutes of exercise five times a week can help undo all kinds of damage. Of course, it's best to do this in conjunction with eating a balanced, low-fat diet.

Smoking lowers levels of good cholesterol, and in doing so, raises the levels of bad cholesterol in the body. Quitting smoking is a wise and healthy decision for any number of reasons. Lowering your cholesterol levels is just another good one.

To determine whether or not your cholesterol levels are healthy, talk to your doctor about getting tested. The test is a relatively easy procedure and can be done with a simple blood draw. Everyone over the age of 20 should get tested about every five years. Those with a family history of high cholesterol might need to get tested more often.

Lowering your cholesterol or preventing high cholesterol in the future can be as simple as watching what you eat and getting some exercise. Avoid high-fat foods and eat more whole grains and vegetables. Get your protein from a variety of lean meats (like chicken and fish) and legumes. Also, be sure to get your exercise!

If your cholesterol levels are too high to be corrected by lifestyle changes alone, your doctor may prescribe a cholesterol-lowering medication. By taking your medication and doing your best to eat right and exercise regularly, you will be taking the correct steps to keep your bad cholesterol down for good!