Cholesterol HDL also known as HDL cholesterol are Lipoproteins which are combinations of lipids (fats) and proteins. They are the form in which lipids are carried in the blood. The high – density lipoproteins transport cholesterol from the tissues of the body to the liver so it can be removed (in the bile). It is considered that HDL cholesterol is the “good” cholesterol. The higher the HDL cholesterol level the lower the risk of coronary artery disease. Even small increases of HDL cholesterol may reduce the frequency of heart attacks. For each 1 mg ||dl increase in HDL cholesterol there is a 2 to 4% reduction in the possibility of coronary heart disease. Even though there are no formal guidelines of treatment, there are proposed treatment goals for individuals with low HDL cholesterol who are then advised to increase their HDL cholesterol to above 35mg || dl in men and 45mg || dl in women with a family history of coronary heart disease. For persons with known coronary heart disease it is told to increase HDL cholesterol to approach 45 mg dl in men and 55mg in women. How can you increase our HDL levels? 1)Lose Weight – Persons who is obese may produce a lower amount of LDL cholesterol as well as HDL cholesterol. A reduction of weight should raise your HDL levels. This is essential if you excess weight concentrated in your abdominal area. 2)Restrain from Smoking – For smokers, avoiding tobacco will result in an increase HDL levels. 3)Drinking Alcohol – Believe it or not drinking one or two drinks per day may drastically expand your HDL levels. On the other hand more than two may cause to substantial health problems including but not limited to heart failure. In some cases even the casual number of drinks may cause in problems. 4)Aerobic Exercise – To many people this may be the hardest method of them all. Aerobic exercises such as walking, jogging and bike riding that rises your heart rate for 20 to 30 minutes at a time may be the most efficient way to increase HDL levels. Recent evidence suggests that the duration of the exercise, rather than the intensity, is the more important factor in raising HDL cholesterol. 5)Cut out Trans fatty acids – Trans fatty acids are currently present in many of our favorite cooked foods; that is anything that states “partially hydrogenated vegetable oils” on the nutrition label; so eliminating them from your diet is not a complicated task. Trans fatty acids not only expand LDL cholesterol levels but also shorten your HDL cholesterol levels. Therefore removing these foods from your diet will cause a measurable increase in HDL levels. 6)Add soluble fiber to your diet – Dissolvable fibers are found in oats, fruits, vegetables, and legumes, and produce in both a reduction in LDL cholesterol and an increase HDL cholesterol. It is advised to take at least two servings a day.
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Not all cholesterol is unhealthy. The actions of LDL and HDL cholesterol are very different in the body. Learn the differences to protect your health.
Rob Thomas writes about the Cholesterol HDL and recommends the Cardiac Diet.
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