Know About Hdl Cholesterol

What is Cholesterol HDL?

What is Cholesterol HDL?

Cholesterol HDL also referred to as HDL cholesterol are Lipoproteins which are combinations of lipids (fats) and proteins. They are the state that lipids are moved in the blood. The high density lipoproteins move cholesterol from the tissues of the body to the liver so it can be gotten rid of (in the bile). It is therefore said 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 prevent heart attacks. For each 1 mg |dl rise in HDL cholesterol there is a 2 to 4% reduction in the possibility of coronary heart disease. Although there are no formal guidelines of treatment, there are proposed treatment goals for individuals with low HDL cholesterol who are then encouraged 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 encouraged increase HDL cholesterol to approach 45 mg | dl in men and 55mg in women.

How can you increase our HDL levels?

1)Lose Weight Individuals who is obese may produce a lower amount of LDL cholesterol as well as HDL cholesterol. A decrease in weight should increase your HDL levels. This is essential if you excess weight is stored in your abdominal area.

2)Restrain from Smoking For smokers, giving up 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 result in problems.

4)Aerobic Exercise To many persons this may be the hardest method of them all. Aerobic exercises such as walking, jogging and bike riding that enhances your heart rate for 20 to 30 minutes at a time may be the most efficient way to increase HDL levels. Recent evidence tells 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 prepared foods; that is anything that states partially hydrogenated vegetable oils on the nutrition label; so taking out them from your diet is not a trivial task. Trans fatty acids not only expand LDL cholesterol levels but also reduce your HDL cholesterol levels. Therefore eliminating these foods from your diet will cause a remarkable increase in HDL levels.

6)Add soluble fiber to your diet Soluble fibers are found in oats, fruits, vegetables, and legumes, and produce in both a lowering in LDL cholesterol and an increase HDL cholesterol. It is encouraged to take at least two servings a day.

by: Madden Baines

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