Cholesterol is a lipid. Lipids are fats. Lipids are transported through the bloodstream, where they attached to proteins, resulting in what is called lipoproteins. Some of these are good, such as the HDLs, aka high- density lipoproteins. Some arent so good, such as the LDLs, aka low-density lipoproteins.

Once the above terms are fixed inside a persons mind, they will then have a better understanding of their total cholesterol numbers, and gain a sense that they should be doing something to lower this number.

Again, LDLs are bad in that they are the ones responsible for clogging up arteries, resulting in what is known as atherosclerosis, which is basically the accumulation of fat buildup within the arterial walls. On the other hand, the HDLs are good in that they basically prevent this fat buildup within arterial walls, carrying it away from the arteries, actually to the liver where it is eventually processed and eliminated.

Consequently, the higher the total blood cholesterol level, the lower the HDL number will indicate that a potentially high risk for developing coronary heart disease is present. This number will also provide a signal that certain changes must be made in ones lifestyle.

We do need some cholesterol in our body as it does help certain parts of our bodies, such as tissues and hormones to normally function. It also is used to make bile, which helps the body process the food is consumes. This substance is produced in the liver and stored in the gallbladder. When our bodies produce cholesterol, this is known as endogenous cholesterol. But when we get cholesterol from our diet, i.e. in what we eat this is called exogenous cholesterol. We only need a small amount of cholesterol for the body to function, so that any excess produced is what will cause cholesterol level problems. This excess becomes the fat-clogging buildup that will be a major factor in the development of atherosclerosis (coronary heart disease.) And it is the main reason why anyone who has high cholesterol levels should become aware of what these numbers mean, and what can be done to reduce these levels. Usually it will involve a change in dietary preferences and/or habits.

Based on all reports a desirable level of blood cholesterol is less than 200 mg/dL. If the level starts to go about 200, but stays below 239 mg/dL, this indicates a borderline-high level. Greater than this or pushing past 240 mg/dL is a definite indication of high blood cholesterol levels, and an indication that steps should definitely be taken to try to reduce this number.

Triglycerides are another type of lipid found in the blood. Basically, from this substance the body gets its energy. A high carbohydrate diet, which is eventually broken down into sugars and starches, produces these triglycerides. The liver converts the sugars into triglycerides. High levels are usually found in those persons suffering diabetes, obesity, and why it is always a good idea to keep a watch on these levels also. Levels above 500 mg/dL are considered high and between 250-500 mg/dL are considered borderline-high.

There are three basic categories of dietary fats that will also affect healthy or non-healthy cholesterol levels in the body. The three are cholesterol, saturated fats, and unsaturated fats. Unsaturated fats can be further broken down into monounsaturated and polyunsaturated fats. Understanding the relationships of these fats to the body, what benefits or non-benefits they provide will help a person understand and then determine what is necessary to keep cholesterol levels down to safe recommended levels.

Basically, saturated fats raise blood cholesterol levels. Common sense then tells us to limit foods that contain this type of fat. And why it is important to read all food labels before purchasing a product. Any meat, or products made from animal fat, i.e. dairy products such as butter, cream, whole milk all contain not only cholesterol but are usually high in saturated fats. By limiting these foods, or even eliminating some of them from the diet will help reduce overall cholesterol levels.

Some products may not contain cholesterol, but will contain saturated fats. And why it is important to look at the labels on vegetable shortenings, as some will contain a certain amount of saturated fat.

It is also good to remember that polyunsaturated fats will actually help to reduce cholesterol levels. One known substance that benefits cholesterol levels is fish oil. Also certain vegetable oils such as corn oil, sunflower oil, safflower oil, soybean oil, even olive oil contain the polyunsaturated fats that will help to lower overall cholesterol levels.

Life style changes will help lower cholesterol levels. It is recommended that less than 30 percent of total calorie intake should come from fat, and that 10 percent or less of the total calories should come from saturated fat, no more than ten percent of total calories from polyunsaturated, and the rest from monounsaturated fat. This will result in the following: 50-60 percent will come from carbohydrates, keeping in mind to consume mostly complex carbohydrates that will provide adequate fiber. It is also recommended that 30 grams of fiber be consumed each day, and no more than 300 mg of cholesterol.

Some tips in food selection are:

Poultry: Remove the skin, then either bake, broil, or roast. Forget about frying.

Fish: Tuna, salmon, mackerel are good choices as they provide the good fats. When cooking fish, again bake, broil, or even poaching will prevent adding unnecessary fat levels.

Beef: Selecting the leanest cuts and limiting their portions will help. Any organ meats are unfortunately high in cholesterol levels and should be avoided, or their consumption drastically reduced. Again, baking, broiling, roasting is a better method than frying.

Dairy: Nondairy creamers are high in saturated fats. Cheeses are high in unsaturated fats. Cream cheese is high in saturated fats. Selection is quite limited in this group unless choosing nonfat products. By choosing to drink skim milk or 1% milk will help keep cholesterol and saturated fat levels lower.

Eggs: Consume the whites, but throw out the yolk. Or buy egg substitutes. If using the whole eggs keep in mind that yolk contains at least 213 mg of cholesterol. Some creative cooking can produce a fairly appetizing omelet if just using the whites of an egg, eliminating the yolk.

Fruits and Vegetables: No restraints on these as long as they arent prepared in any dressing or sauce that will only add unnecessary fats and cholesterol.

Breads and Cereals: As long as these are made without the use of bad fats and oils. Bagels are a good choice. But staying away from such things as Danishes, muffins (unless low fat), croissants is also a good choice.

Pasta, Beans, Rice, etc: Excellent choice and these should be incorporated into the diet as they will certainly a good source of the necessary dietary fiber, which in turns will help to reduce overall cholesterol levels.

Snacks: Popcorn, air popped. Read labels to ensure whatever that the saturated fat and cholesterol levels are low. Many of the microwave popcorn contain an unhealthy amount of fat, so be careful when selecting these products.

Exercise is an important undertaking when trying to reduce blood cholesterol levels. HDL levels can be improved through a form of regular exercise, either aerobic or weight training. Walking or jogging three times a week will help a person lose weight and body fat, which in turn can only help to also lower cholesterol levels.

But if by doing all of the above, cholesterol levels still remain uncomfortably higher than desired, then in addition to all of that, a cholesterol-reducing medication may be required. (In some instances a thyroid condition, known as hypothyroidism has been known to elevate cholesterol levels despite concerted efforts to reduce these levels with diet and exercise.)