LDL and HDL are two types of lipoproteins comprised of fat and proteins. LDL stands for low-density lipoproteins and LDL cholesterol is considered the “bad” type of cholesterol because a buildup of this type of cholesterol can accumulate within the arteries leading to a heart attack or stroke. The benefit of HDL cholesterol, the “good” cholesterol, is that it absorbs cholesterol in the bloodstream and carries it back to the liver where it is broken down and carried out of the body.

The good news is that with just a few simple food substitutions, you can effectively lower your LDL cholesterol levels and lead a healthier life.

1. Benefits of a healthy lifestyle

Changing to positive lifestyle habits produces the desired outcome of LDL cholesterol reduction. As little as 60 minutes per week of aerobic exercise can boost good HDL levels and reduce bad LDL. Avoid trans fats because they can increase LDL levels. Also, avoid smoking and secondhand smoke because it lowers the HDL health benefits. An easy food substitution can include switching from ice cream bars to frozen yogurt or frozen fruit bars.

2. Benefits of olive oil, but buyer beware

Olive oil is a healthy alternative to using butter. It is a valuable commodity because it can lower LDL levels, blood pressure, stabilize blood sugar levels and reduce inflammation. But it is an industry marred with deception and fraud. Up to eighty percent of all supermarket olive oil has been altered or is not olive oil at all. Look for the coveted seals of authenticity, such as the International EVA- extra virgin alliance. An easy food swap includes using plain low-fat yogurt instead of sour cream in recipes.

3. Benefits of a low cholesterol diet

Switching from high calorie and high fat food choices is a healthier option. Making informed food swaps provides healthier food choices. A lot of processed food is laden with high fat content and too much sugar. An easy food substitution can include switching from pound or chocolate cake to angel food cake or gingerbread.

4. Read the labels

Low fat foods are those foods that comprise 30% of their calories or less from fats. An example would be when a food contains 3 grams of fat per 100 calories, it is a low fat food. Some foods are listed by the manufacturer as low fat when in fact, they have a high fat content. Read the labels to see the exact food values. An easy food swap includes switching to lunch meat that is 95-97% fat free.

5. Limiting high-fat processed food

It is heart healthy to reduce total fat consumption. Lower saturated fat can lower overall LDL levels. This can reduce the risk of a heart attack or stroke. Over processing the food from its natural state can destroy vitamins and minerals. It contains a high amount of empty calories and a scant amount of vital nutrients. An easy food substitution includes switching from red meat to skinless chicken.