Diabetes, Cholesterol & Heart Disease
Diabetes, Cholesterol & Heart Disease
American Diabetes Association
Cholesterol (ko-LES-ter-ol) is a waxy, fat-like substance that is in all the body's cells, including the blood. Your body needs cholesterol to make some hormones, vitamins, and to help you digest. Your body makes all of the cholesterol it needs. Cholesterol is also found in some foods you eat.
In the blood, cholesterol is carried in small packages called lipoproteins (lip-o-PRO-teens). Two kinds of lipoproteins carry cholesterol through your body. It's important to have healthy levels of both LOW-density and HIGH-density lipoproteins.
Low-density lipoproteins (LDL) can lead to a buildup of cholesterol in the arteries. Some people call LDL "bad" cholesterol. You can remember LDL by thinking, L is for "Lousy." The higher the LDL level in your blood, the greater chance you have of getting heart disease. That's pretty lousy, indeed!
High-density lipoproteins (HDL) are also known as "good" cholesterol (think, H is for "Happy"). HDL helps remove cholesterol from your body, so the higher your HDL, the lower your chance for getting heart disease.
How to Lower LDL
Generally speaking, you want your LDL cholesterol to be less than 100. Here are some things you can do to lower your LDL cholesterol.
Stay physically active.
Eat a diet low in cholesterol, saturated fat, and trans fats.
Keep your weight in a healthy range.
Avoid smoking.
How to Raise HDL
If your HDL cholesterol is lower than 40 you may want to work to raise it. There are many things you can do to raise your HDL cholesterol.
Stay physically active.
Maintain a healthy weight.
Avoid smoking.
Cut trans fats.
Increase monounsaturated fats in your diet. Monounsaturated fats include canola oil, avocado oil, or olive oil.
Add soluble fiber to your diet. Foods with soluble fiber include oats, fruits, vegetables, and legumes.
Some research has also shown that moderate alcohol consumption (1 or 2 drinks per day) can increase HDL levels. Be warned that more than 1 or 2 drinks per day can have a negative effect on your health. Talk to your doctor about using alcohol to raise your HDL levels.
American Diabetes Association
ATTN: National Call Center
1701 North Beauregard Street
Alexandria, VA 22311
