Difference Between Good and Bad Cholesterol

If you have ever got your lipid profile done, you would not have missed these readings – LDL, HDL, VLDL, and triglycerides. Though the word “cholesterol” would ring an alarm bell in your mind, not all cholesterols are made equal because while some multiply your risk of cardiovascular disease and stroke, another section of cholesterol lower your risk of heart attack and stroke and protect your heart and body. Now, let’s find out what is good cholesterol and the difference between good and bad cholesterol.

Difference Between Good and Bad Cholesterol

What is Cholesterol?
Cholesterol is a waxy substance that is present in all cells and essential for the body to build normal cells, produce vitamin D , make cell tissue, and some hormones. But certain food items in your diet can shoot up cholesterol and a lack of exercise and movement can send the cholesterol levels out of control. As a consequence, all that cholesterol can get deposited in healthy cells as fat obstructing the normal flow of blood through arteries, eventually lead to heart and cardiovascular disease. It would become necessary for someone to lower their cholesterol level to prevent heart attack and stroke in the future. Our body gets cholesterol from the food we consume on a daily basis. However, not all cholesterol is bad – there are three cholesterol levels – HDL, VLDL, and triglycerides. Out of these three, HDL (high-density lipoprotein) is considered to be good cholesterol and high levels of this cholesterol are desirable to lead a healthy life.

HDL/Good Cholesterol (High-Density Lipoprotein):

HDL cholesterol lowers your risk of heart disease and stroke because it cleans and clears up extra cholesterol from the bloodstream and carry it to the liver, where it eventually gets disposed out of the body. This is precisely why HDL is considered “good cholesterol” and a good HDL level would protect you against heart attack and stroke. If the HDL levels are high, it’s extremely good for your heart and health.

LDL/Bad Cholesterol (Low-Density Lipoprotein):

LDL cholesterol gets deposited within the walls of the blood vessels and obstruct the normal flow of blood through arteries. This narrowing of arteries raises one’s risk of developing heart attack and stroke. This is the reason why LDL cholesterol is called “bad” cholesterol. High LDL level is a threat to your health and medications and timely intervention is warranted in such a case.

Triglycerides:

Triglycerides are made of three molecules of fatty acid and one glycerol molecule. High triglyceride levels can cause cardiovascular disease, pancreatitis, and even stroke. Vegetable oils, animal fat, and fatty foods can cause triglycerides to shoot up.  High triglyceride levels also cause inflammation and high blood pressure.

VLDL/Very Low Density Lipoprotein:

This lipoprotein is produced by the liver and released into the blood to supply body cells with fat or triglycerides. A high VLDL level results in thickening of the arteries with fat, obstructing normal flow of the blood.

LDL, HD, and VLDL are made of proteins and fat content. They travel through the bloodstream and carry cholesterol and triglycerides. LDL has has more triglyceride percentage and LDL has more of cholesterol content. LDL and VLDL are both bad cholesterol because both cause plaque and narrowing of the arteries.

Ideal Cholesterol Readings/Levels:

  • Total cholesterol – Less than 200
  • LDL (bad cholesterol) – Less than 130
  •  HDL (good cholesterol) – 50 and above.
  • Triglycerides – should be less than 200

20 Food Items That Raise Good Cholesterol (HDL Cholesterol):
1. Beans.
2. Whole grains.
3. Salmon.
4. Buckwheat.
5. Oatmeal.
6. Okra (bhindi)
7. Barley
8. Celery
9. Cabbage
10. Eggplant/brinjal
11. Avocado, apple.
12. Garlic
13. Nuts
14. Beans
15. Tuna, sardine, mackeral fish.
16. Olive oil
17. Strawberries, citrus fruits
18. Black and green tea.
19. Cocoa
20. Flaxseed

20 Foods Items That Raise Bad Cholesterol:
1. Fast food
2. Processed meat
3. Butter
4. Egg yolk
5. All deeply fried food.
6.  Margarine.
7. Cakes, cookies, pastries.
8. Transfat
9. Omega 6 fatty acids like vegetable seed oils, mayonnaise.
10. Saturated fat
11. Full-fat dairy products.
12. Cream cheese
13. Microwave popcorn
14. Vanaspati ghee.
15. French fries, chicken nuggets.
16. Chicken legs
17. Chicken liver
18. Shrimp
19. Packaged pasta
20. Salty snacks such as chips.

Best Cholesterol Lowering Food Items:

  • Almonds
  • Dark chocolate
  • Green tea
  • Sweet potatoes
  • Brown rice
  • Salmon, tuna fish.
  • Flaxseed
  • Chia seeds
  • Whole grains
  • Soy
  • Olive oil

Summarizing, some of the most effective ways to lower cholesterol and prevent heart disease and stroke is by leading an active lifestyle, getting out of sedentary lifestyle, eating a healthy diet rich in omega-3 fatty acids, avoid smoking, and lower alcohol consumption. With these changes, one can easily stabilize their cholesterol level.

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