That's Fit

We frequently hear about making sure that our cholesterol is low, but rarely are we questioned about whether it is high enough. As you may already know, there are two types of cholesterol, LDL (which is considered "bad" cholesterol) and HDL (which is considered "good" cholesterol). Essentially, you want your LDL to be low, but you want to make sure that your HDL is high.

Fortunately, many foods that help lower "bad" cholesterol can also help boost your "good" cholesterol. RealAge.com highly suggests eating mixed berries to do just this. In a recent study, people with high blood pressure (a condition that can sometimes be attributed to cholesterol levels) who ate berries daily saw a seven point drop in their systolic blood pressure after only eight weeks. What's more, not only did their blood pressure go down, but their HDL went up, too.

Want a convenient and healthy snack? Try pistachios! Not only are they yummy to munch, they have a lot of health perks to boot. Like most nuts, pistachios are high in fat: 13 grams. But 7 grams are monounsaturated and 4 grams are polyunsaturated -- both of which are beneficial fats when eaten moderately. In fact, research conducted at the Inova Fairfax Hospital in Falls Church, Virginia shows that people who ate two to three ounces of unsalted pistachios every day for four weeks raised their HDL cholesterol by 6%. HDL is considered the good cholesterol (think "H" for "Healthy") because it helps carry fatty acids and cholesterol to the liver for removal.

Pistachios used to be dyed red to hide imperfections in the shells, but they're more commonly found in their natural colored shells now. You can also buy them pre-shelled. For more quick health tips, go to AOL Body.

Did you know your liver can produce all the cholesterol your body needs? But, a resourceful little organ, when we have cholesterol in our body from foods that we eat, the liver creates little bundles of fat and protein called "lipoproteins." There are two kinds of lipoproteins:

• High Density Lipoproteins (HDL). Think "H" for Healthy. HDL's are considered beneficial to the body because they carry excess cholesterol from the bloodstream back to the liver for removal. Your HDL should be greater than 40 mg/dl for men and greater than 0 mg/dl for women.
  
• Low Density Lipoproteins (LDL). Think "L" for Lousy. LDL's can clog up your arteries and inhibit blood flow. Keeping your LDL lower than 100 mg/dl is optimal.
  
• Triglycerides are another form of fat that circulates in your blood. Tri-Gs are deposited in muscles for energy or are stored in fat cells. Your triglycerides should be lower than 150 mg/dl.

Your total cholesterol should be less that 200 mg/dl. Eating healthy foods and staying active can help keep your cholesterol in control. To learn more check out the American Heart Association's common misconceptions about cholesterol.

It's no secret that I love cheese. I have many vices, but cheese is definitely one of the front-runners for worst food that I can hardly ever resist. And although I make a point of uncovering ghastly ghastly calorie-laden foods for the artery-damagers they are, when it comes to cheese, I am too chicken to hear the truth because, for the love of pete, please give me this one indulgence and don't make me feel bad about it.

Fitsugar recently addressed the cheese issue, namely how much you can eat without doing yourself (or your heart) harm. If your cholesterol levels are healthy, it's ok to consume 300 mg of cholesterol a day, which means you can have your cheese and eat it too. But if you're cholesterol levels aren't looking good, you'll have to cut back on dairy. The bottom line? Talk to your doctor, and get your cholesterol checked, even if you're in your 20s.

Heart disease is the number one killer of women here in the U.S., and in many cases it's due to high cholesterol. Making matters worse, most times women don't realize that they even have high cholesterol, especially women who live healthy lifestyles.

There are certain things you must know about cholesterol, according to WebMD, to help protect yourself from complications. Clicking on any of the following links will take you to more in-depth descriptions of what is stated in the heading.

1. High Cholesterol is Surprisingly Common

2. Your Doctor May Miss the Problem

3. Your Numbers May Trick You

4. You May Need an "Inflammation" Test

5. These Foods are Your Best Friend

6. Good Cholesterol May Have a Bad Side

7. Your Heart Loves Long Walks

After reading through some of the descriptions, what's your takeaway from all this?

Walnuts, Pistachios, Macadamias and now Hazelnuts. Frankly, the only negative thing related to writing about nuts is trying not awaken my inner eighth-grade boy and make an inappropriate joke. Aside from that, there is a great deal of benefits I'd like to pass along about....nuts. Arggg -- moving right along.

Where were we? Hazelnuts -- yes, that's right. Much like walnuts, almonds and a host of other cholesterol reducing treats (clearly I'm trying to avoid using the actual word), Hazelnuts appear to also have a similar effect in lowering your risk of heart disease. In a recent study, men with high cholesterol consumed about 1 ounce of hazelnuts daily for 8 weeks. At the end of the 8 weeks, researchers noticed an average 30 percent drop in their LDL and an increase of 12 percent in their HDL.

The high content of monosaturated fat is what doctors say should be credited for the improvement in blood lipids. So, the next time you're at the bar or at the ballgame, don't be shy -- grab yourself some nuts.

Clearly he has awoken.

What is cholesterol? We talk about it all the time, but do we really know what it is? And how does it effect our bodies? Now, I'm not a doctor, and I'm definitely not a scientist, but I am curious -- so I looked it up.

Cholesterol is made by the liver. Just about every animal that is eaten for food produces cholesterol in this manner. After it's produced in your own body, or absorbed from the food you eat, it's then carried through the bloodstream by particles known as lipoproteins. These particles are also produced in the liver, so it kind of works out quite nicely in that way. Anyway, from these lipoproteins are made up of fat and protein. However, what they contain more of determines if they are "bad" or "good." If they contain a higher proportion of fat, they can stick to your blood vessel walls as they speed through your veins and arteries. Over time, this accumulates and forms hardened plaque, thus reducing the flow of blood to your heart -- and hence the "bad" label. On the other hand, lipoproteins that contain a higher proportion of protein serve a different and much healthier function. Their main task is to carry cholesterol away from your heart and out of the body. The higher your levels of this "good" lipoproteins, the lower your risk of dying from a heart attack.

That's just about the best way I can explain it. Not exactly ready for the New England Journal of Medicine, but not bad for a blog post, if I say so myself.

Do you know how much you weigh? How about how tall you are? What about your license number? Do you remember the telephone number for the house you grew up in? What are your cholesterol? Ahhh ... I got you with that last one, didn't I?

According to a report by the Society for Women's Research, seventy-four percent of women ages 18 to 44 don't have even a clue as to what their cholesterol numbers are. Clearly this is a problem, as high cholesterol is a major risk factor for coronary heart disease, the number one killer of women.

So, what should your numbers be? I'd suggest that you talk to your doctor to find out the answer to this question. In the meantime, here's a pretty good guide:

Total Cholesterol (HDL + LDL + Triglycerides): You should aim to keep it less than 200 mg/dL.

Low-Density Lipoprotein (LDL): Try to keep this bad cholesterol at a level of less than 100 mg/dL.

High-Density Lipoprotein (HDL): Keeping this good cholesterol at around 50 mg/dL or higher is a good idea.

Triglycerides: Keep these energy-storing fatty acids at a level of less than 150 mg/dL.

I feel like this should be the part where "The More You Know" sparkles its way across the screen.

Sometimes it may feel like you just can't win against science. For diabetics, at least, there's some new information that contradicts twenty years worth of thinking: too much good cholesterol is bad.

A biochemist and his team at the University of Kentucky say that too much HDL in the blood causes the molecules to bind with myrisitc acid. This long-chain fatty acid increases the risk for cardiovascular disease. So instead of helping the heart like in other people, "good" cholesterol actually works against diabetics.

Given the slew of press concerning the healthier variety of cholesterol, this comes as a shocker. We've seen medicines, diets and a dozen tips to raise HDL. Now they're saying stop? Well, actually researchers urge diabetics to not try and lower their levels -- talking with your doctor should probably advised. Hopefully this study will help them understand how to tackle the issue and make good cholesterol good again!

High cholesterol? There's help on the way. A new medication is being developed that can cut your half cholesterol in as soon as two weeks. The drug could be a lifesaver for people--particularly women--who haven't been helped by the drugs on the market these days.

However, extensive testing is still required on the drug, which is know known only by a number, KB2115. So don't expect to see it in stores until 2011.

Until then, keep you cholesterol in check by practicing healthy habits. Namely, get regular exercise and control your cholesterol with the right foods.

Here's the operative word for this entire post: MODERATE. Keep that it mind as we move forward.

A survey study conducted at the Beth Israel Deaconess Medical Center in Boston shed some interesting light on the benefits of moderate alcohol consumption. Specifically, the researchers looked at the responses of 1,850 people aged 65 and older, finding that moderate alcohol intake was associated with lower levels of LDL (bad cholesterol) and higher levels of HDL (good cholesterol).

What's more, the moderate amount of alcohol apparently selectively lowered the smallest types of LDL (which are the most dangerous) and increased the amount of larger HDL (which provide the most protection from heart disease).

Again, the point I am stressing here is that these effects came as the result of moderate alcohol consumption. Being that this is a website championing health and fitness, I feel its necessary to throw in that booze drinking caveat.

Cholesterol basically gums up the arteries and causes blood flow problems to occur should you have too much of the "LDL" kind of cholesterol in your system.

New research shows that higher-than-normal cholesterol levels happen because cholesterol causes a decline in the activity of a chemical called transforming growth factor, aka TGF. Now, that's not a sci-fi line form a movie.

TGF may now be a research area with growth potential since it was found that cholesterol was found to weaken the response of TGF. Oddly, statin drugs increased the activity of TGF while lowering the amount of cholesterol.

If you have an abnormally high amount of bad cholesterol in your system, the amount of good cholesterol still will have an effect on the possibility of heart disease, according to research released this week.

The higher one's HDL ('good cholesterol'), the less likely of having any kind of heart disease, even with elevated levels of LDL ('bad cholesterol') and with patients taking statin drugs to lower overall bad cholesterol levels.

Result: the research points to doctors that should not ignore a lower good cholesterol level even when patients are being treated with statin drugs. In fact, doctors should plan to battle low HDL levels as well if they are low.

With all the focus on body weight and fat intake, we sometimes forget that cholesterol is also something that we should all be concerned about as we age. Many know that 25%-35% of their daily calorie intake should come from fat, but does anyone know what the maximum amount of cholesterol you should consume in a day is? Didn't think so. The answer is 200 mg, which is found in the yolk of just one egg.

Want to know the cholesterol levels in other items? Here's a guide courtesy of Everyday Health:

• 2 slices of French toast with butter = 116mg
• 3 oz of top sirloin beef = 76 mg
• 1 6-inch tuna sandwich/sub = 48 mg
• 1 hamburger = 29
• 1 slice of chocolate cake with frosting = 26 mg
• 1 slice of cheese pizza = 9 mg

See? Learning about cholesterol is not so bad. You don't have to cut down much -- just make sure you are getting lots of fruits and veggies and watching your portions of animal fats. And avoid those egg yolks -- one a day is the maximum you should be getting.