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Cholesterol is a soft, waxy substance found in your blood. Some cholesterol comes from your diet but most of it is made by your liver. Small amounts of cholesterol are important for many functions in your body, but too much can be harmful and increase your risk of heart disease.
There are two types of cholesterol in your blood:
LDL cholesterol
LDL is the "bad" cholesterol. High levels of LDL cholesterol can clog up your arteries and increase your risk of heart attack and stroke.
You can lower your LDL cholesterol by following these five tips:
- Limit your intake of red and marbled meats and trim off visible fats;
- Choose foods with heart-healthy fats such as avocado, fish, nuts and seeds;
- Eat foods high in soluble fibre such as peas, beans, oats, ground flax and chia seeds;
- Choose whole grains more often; and
- Eat plenty of vegetables and fruits every day.
HDL cholesterol
HDL is the "good" cholesterol. High levels of HDL cholesterol protect your arteries and can help prevent heart attack and stroke.
You can increase your HDL cholesterol by following these four tips:
- Include regular physical activity;
- Eat more fatty fish such as salmon, mackerel, trout, herring and sardines;
- Read food labels and avoid foods that contain trans fats; and
- Don't smoke.
What about triglycerides?
Triglycerides are another type of fat in your blood. High triglycerides can be caused by consuming too much sugar or alcohol. This can increase your risk of heart disease.
You can lower triglycerides by following these five tips:
- Reduce added sugars from sugary drinks and sweet foods;
- Eat more fatty fish such as salmon, mackerel, trout, herring and sardines;
- Avoid or limit your intake of alcohol;
- Choose whole grains more often; and
- Control your blood sugar levels if you have diabetes.
Sign up for our Healthy Heart Information Session to learn more about nutrition and heart health in a group setting. This two-hour workshop includes a cooking demonstration.
Speak with your doctor or health care provider to learn more about your cholesterol levels and ways to improve them.
Tools and calculators are useful to get an idea of your heart health by calculating your heart age and comparing it to your real age.
You can also visit Canadian Heart & Stroke Foundation to learn more about ways to improve your heart health.