The increased cholesterol level in the body has been linked to the development of certain health conditions like obesity, cardiovascular disease and diabetes. But not all cholesterol is bad for the health. The idea that cholesterol needs to be avoided at all times is a common misconception. Food sources contain two types of cholesterol; they can be easily classified as good and bad cholesterol. Low density lipoproteins, or the LDL, are popularly known as bad cholesterol. They are produced naturally by the liver and are carried in different part of the body. But despite it being innately produced by the system, it is still important to keep LDL levels low. Studies are linking increased LDL levels to a heightened risk of developing cardiovascular disease.

High density lipoproteins or HDL, on the other hand, is referred to as the good cholesterol.  It is also produced by the liver. It circulates through the blood and carries lipids and bad cholesterol back to the liver to be recycled or degraded. Increased levels of HDL in the blood is a strong indication of a healthy heart since they are responsible for preventing the accumulation of cholesterol plaques on the walls of the blood vessels.

It is a fact that cholesterol is important in keeping the body healthy. But high bad cholesterol level is also considered as a major risk factor for the development of heart disease. And note that heart disease is the number one killer in men and women in the United States and in other parts of the world. According to statistics, more than one million Americans die of heart attack each year and around 500,000 people die due to heart disease.

There are many natural ways to avoid cardiovascular disease, heart disease and diabetes. The first and simplest way is to eat healthy and maintain an active lifestyle. A study conducted by a team of researchers from Canada found that the consumption of healthy fats from natural sources can give the body the health benefits of increased good cholesterol levels in the blood.

Healthy Fats for Better Health

Researchers from St. Michael's Hospital in Ontario, Canada found that the implementation of a vegetarian diet in people with moderately high cholesterol levels can result to a reduction in LDL levels by 35 percent. In their study, they gathered a group of 24 adults with increased LDL levels who were then asked to follow a vegetarian diet supplemented with healthy monosaturated fats and low in saturated fats. A month after, they noticed that the study participants who were taking the diet reduced their LDL levels by 20 percent. And at the end of the study period, there LDL levels were reduced by 35 percent. The result of the study was published in the Canadian Medical Association Journal.

The study also provided evidence that the supplementation of monosaturated fats in the diet is effective in increasing a person's HDL levels. They observed that the study participants' HDL levels increased by 12 percent. In addition to this, inflammation marker C-reactive protein level also decreased. In his book Beat Diabetes Naturally, Michael Murray said that good cholesterol can protect the cells from the damage caused by free radicals and helps in controlling blood triglyceride levels which is common in people with diabetes. He added that a diet rich in monosaturated fats can be an effective preventive method against certain diseases like diabetes and suggests giving modified diet a try before resorting to medication.

Natural Ways to Lower Bad Cholesterol

Cholesterol can form plaques on the walls of arteries which can result to an obstruction in the normal flow of blood. This results to cardiovascular and heart disease. But there are natural ways to avoid the accumulation of too much LDL in the body. And the first way is diet modification.

Cholesterol is produced in healthy levels by the liver. But this is not our only supplier of cholesterol. Certain foods contain high levels of saturated fats. In order to keep LDL on a minimum, these foods need to be avoided while eating more foods rich in monosaturated fats and fiber. Certain foods containing plant sterols and plant stenols can also help in lowering LDL levels. The foods rich in saturated fats and bad cholesterol are pork liver, butter, turkey giblets, beef liver, eggs, chicken giblets and chicken liver. These foods needs to be eaten only in moderation and not totally avoided since they are also among the richest sources of essential nutrients like protein, minerals and vitamins. The best sources of dietary fiber are fruits like pears and oranges, oats, vegetables, whole grains, beans and peas.

A person's weight is the one of the first things medical experts look at in order to determine his blood cholesterol level. Shedding off excess weight through healthy and non-depriving diet programs, and regular exercise is one of the most effective ways of managing weight and lowering bad cholesterol levels. Exercising for at least 30 minutes in most days of the week is a good recommendation. This will not only help in achieving a healthy weight but will also promote better metabolism.

Health Benefits of Good Cholesterol

HDL or good cholesterol has an important function of picking up excess cholesterol in the blood and transporting it back to the liver where it is broken down and recycled in order to prevent it from clogging the blood vessels. High levels of HDL in the blood means a lower risk of developing health conditions associated with obstructed blood flow like cardiovascular disease. It also has strong anti-inflammatory and antioxidant properties which helps in lowering the risk of certain diseases like cancer and heart disease.

A study on the potential health benefits of HDL showed that high levels of good cholesterol in the blood is associated with a lower risk of breast, lung and liver cancer than people with low HDL levels. The same study also found low HDL levels can be a marker for high breast cancer risk.

Always make it a point to have your cholesterol levels checked for you to know if there is a need for you to lower your LDL and eat more foods rich in HDL. This will also give you reliable information regarding your risk of developing heart disease. Your HDL and LDL count is one of the most important numbers that you need know.

Sources
cholesterol.about.com
cholesterol-and-health.com
healthmad.com