Daily Health for You

What Makes Good Cholesterol Go Bad?

Researchers have discovered how specific proteins in the blood transform HDL cholesterol (the good kind) into LDL Cholesterol (the bad kind). Here's how it works, plus ways to amp up your good cholesterol levels through diet and exercise.

By Jaimie Dalessio, Senior Editor

High Cholesterol Management

THURSDAY, Feb. 23, 2012 — Blame it on a tiny, banana-shaped protein molecule called CETP, which stands for cholesteryl ester transfer protein.

Research from the U.S. Department of Energy (DOE)’s Lawrence Berkeley National Laboratory (Berkeley Lab) has revealed how CETP turns good cholesterol (high density lipoproteins, or HDL) into bad cholesterol (low density lipoproteins, LDL).

Lipoproteins are substances that carry cholesterol throughout the body. LDLs do so in a way that can clog arteries — blocking blood flow, and potentially causing heart disease or stroke. Hence the “bad” label. HDLs, on the other hand, carry cholesterol out of the bloodstream and into the liver, where it’s excreted. That way, it doesn’t build up in the arteries.

It turns out that CETP molecules transfer cholesterol from those good HDLs to bad LDLs via a tunnel that runs through its center.

The findings, published in the journal Nature Chemical Biology, could lead to more efficient ways of preventing the development of heart disease. “Our model identifies new interfaces of CETP that interact with HDL and LDL and delineates the mechanism by which the transfer of cholesterol takes place,” says Gang Ren, PhD, of Berkeley Lab’s Molecular Foundry, who led the study. “This is an important step toward the rational design of next generation CETP inhibitors for treating cardiovascular disease.”

In the meantime, here are some changes you can make today to help boost your HDL cholesterol levels.

Simple Ways to Improve Good Cholesterol

Follow the three F’s of food: Fatty fish, fiber, and fats (the healthy kind). Adding salmon or mackerel to your diet a few times a week can help raise your HDL levels. Soluble fiber found in fruits, vegetables, nuts, and grains can do the same. Finally, by switching to healthier fat such as that in olive, canola, and flaxseed oils, you eliminate saturated fat, which increases bad cholesterol and lowers good cholesterol.

Work out. It doesn’t take much. Hitting the gym or the pavement for just a half an hour on most days of the week is enough to get your heart pumping and improve your HDL cholesterol levels.

Limit your alcohol intake. While research has shown alcohol can raise your HDL levels, don’t get carried away with the “It’s good for me” mantra. It’s only beneficial if you consume it in moderation — only one drink a day for women and two for men.

Longer-term goals include quitting smoking (it can raise HDL cholesterol a few points) and losing weight, which should be easier to do if you’re already eating heart-healthy foods and exercising.