Which Cholesterol Numbers Really Matter?

By Marilyn Katz

Should You Worry About Your High LDL Numbers?

When my doctor first told me to watch my cholesterol numbers, I thought she only meant the infamous LDL (bad) numbers. However, I did a lot of reading and began to understand that figure does not tell the whole story. In fact, all types of LDL are not even the same. Doctors, scientists, and others who are interested in predicting the risk of heart diseases and strokes actually look at the readings differently.

In fact, you may be surprised to learn that life insurance underwriters do not really even look at LDL numbers by themselves. They actually consider the ratio of total cholesterol to the amount of HDL (good) cholesterol in your blood stream.

Now I know that insurers are very concerned with risks. They gather a lot of statistics, and they employ actuaries who are very good at using these numbers to predict risks.

Most of us already know that a good diet, exercise, and taking any drugs your doctor recommends are good ways to reduce your cholesterol and lower your risk. I also know that some people try to diet, exercise, and even take medication, and they cannot reduce their LDL readings to an optimal level. Is there a way that these people can increase their HDL readings to reduce their risk of disease?

What Food Increases HDL Levels?

Some research has indicated that certain food actually helps you increase your HDL levels. These include berries, Kale, cocoa, and even moderate egg consumption can help.

We were advised to avoid eggs for years because they contained high cholesterol levels. The common wisdom, these days, is that they are an otherwise pretty healthy food, and egg consumption also helps to increase HDL readings in the blood. No doctors are advising their at-risk patients to consume 3 egg omelets each day, but a few eggs a week is not likely to hurt.

What diet and lifestyle changes can you make to reduce your risk of disease?

The so-called Mediterranean diet is gaining popularity as a way to manage weight and lower the risk of heart disease. You do not have to start stocking up on olives or hummus either, though I consider these delicious. You simply should start centering your meals around plant foods. Lean animal protein should not be the focus of a meal but should be a side dish or ingredient.

It is simple enough to include more meals with salads, stir-fry dishes, and soup to help you learn to balance food groups differently. Many hearty pasta dishes, especially with whole grain pastas, can also help you. Of course, be sure and take the time to include fresh fruit and vegetables in your daily diet. If you do that, go ahead and enjoy an egg once in awhile!

Light exercise could include walking your dog or even mopping the floor yourself. If you can include some physical activity in your schedule each day, you will do yourself a favor.

What you don't know about cholesterol really can hurt you. Listen to your doctor's advice and try to manage your meals and include some light exercise in your routine.