Learn what makes a cholesterol ratio good or bad

Your cholesterol ratio is the proportion of "bad" LDL cholesterol to "good" HDL cholesterol. LDL clogs arteries, but HDL cleans them up. We'll teach you more and help you make a positive change.

• A diet high in saturated fat gives the liver too much of the raw material it needs to produce LDL and reduces its ability to remove excess LDL from the bloodstream.
• Eating hydrogenated fats, smoking, being overweight, and lack of exercise can also raise LDL and depress HDL.
• Skimping on monounsaturated fats (found in olive oil, nuts, and avocados) and soluble fibre (found in oatmeal, barley, beans, and pears) also hurts your ratio.

LDL normally moves through artery walls and into cells, where it's put to good use. But excess LDL gets "stuck" in artery walls, which signals the beginning of the formation of artery-narrowing plaque. HDL can clean up this LDL mess, but if HDL levels are low, it can't get the job done, putting you at risk for a heart attack or stroke.

According to The College of Family Physicians of Canada, optimal LDL levels are under 3.0 mmol/L (39 mg/dL) and optimal HDL levels are over 1.0 mmol/L (116 mg/dL). The lower your LDL and the higher your HDL the better. Here are some ways to tip the scales in your favour:

• Stop smoking if you haven't already.
• Cut down on saturated fat (red meats, butter, bacon) and hydrogenated oils (margarine, fast food).
• Eat more soluble fibre (from oats, barley, and beans) and good fats (from fish, nuts, avocados, and olive and canola oils).
• Get more exercise such as brisk walking, swimming, or riding a bike.
• Enjoy alcohol in moderation (max of one drink a day for women or two for men).

Your cholesterol levels are an extremely significant factor in your risk for heart attacks or strokes. Take it seriously. Use this guide to make some lifestyle changes and stay healthier for longer.