How To Increase HDL Cholesterol

How To Increase HDL Cholesterol

HDL Cholesterol Is Actually Good For You

Everyone knows that cholesterol is bad. It can block the arteries and lead to heart attacks. But, what many people don’t know is that there are two different kinds of cholesterol. LDL and HDL cholesterol are two very different things and one is actually good for the body.

LDL cholesterol is different than HDL cholesterol. The LDL type is the kind that forms plaque in the arteries. Over time, this plaque can build up badly and lead to a clogging of the arteries. This can, of course, lead to heart attacks and even strokes. It’s highly recommended that people have their cholesterol levels checked on a regular basis to ensure low levels of the bad type of cholesterol.

On the other hand, HDL cholesterol is considered the “good” kind. It is believed by many to actually help the body get rid of the bad cholesterol by bringing it back to the liver where the body can ensure it’s removed. Considering its “good status,” HDL cholesterol is desired in the body in certain levels.

Making sure the body has enough HDL cholesterol is something most people don’t even realize they need to do. In reality, the HDL levels should be 40 mg/dL or more to decrease the chances of heart disease. Any less and the risk tends to go up.

There are ways for those who have too little HDL cholesterol to increase the levels in their blood and help take advantage of its heart attack foiling properties.

Let’s take a look at some of the best ways for boosting the levels of good cholesterol in the blood stream.

Exercise:

Aerobic exercise especially can boost HDL cholesterol levels. Pretty much anything from running and cycling to aerobics and beyond can help raise the level of good cholesterol in the blood.

Weight loss:

While this is a good idea for anyone that has a few extra pounds, it can really help increase HDL cholesterol levels in the blood. This can also decrease the levels of bad cholesterol in the process.

Reduce trans fat intake:

Anything that says it has hydrogenated vegetable oils can be removed to help increase HDL cholesterol levels and decrease the bad type of cholesterol in the process. Removing these fats from the diet or at least cutting them back can help with weight loss, too.

Alcohol:

Some research supports that a drink or two a day can help increase HDL cholesterol levels. This one should be exercised with caution and it’s important to remember that overdoing won’t improve health.

Quit smoking:

Anyone who smokes can increase their HDL cholesterol levels simply by quitting.

Diet change:

When fibre is added along with monounsaturated fats, the results toward HDL cholesterol level increases can be great. Whole grains, olive oil and so on can actually increase levels and lead to a better overall diet.

We all know that cholesterol is bad for the body. What many people don’t know is that there are two types. The good type, HDL cholesterol, should be a priority to actually have high levels of.

HDL Cholesterol

What is Cholesterol?

High density lipoprotein cholesterol (HDL cholesterol) transports fats including total cholesterol from one cluster of cells to another where HDL cholesterol is preserved or disintegrated. HDL cholesterol transfers cholesterol from heart vessels, cardiac muscle, cerebral artery and other peripheral organs into the liver where the bile is formed from cholesterol. HDL cholesterol removes the excess of cholesterol from the cells.

The probability of the disease is reducing if the density of cholesterol is high and there is a lot of “good” cholesterol there in blood. “Good” cholesterol can capture “bad” one, forward it into the liver where “bad” cholesterol is utilized.

Also, being the part of cell membranes, cholesterol is necessary for many essential processes like the process of cell division and organism regeneration processes. Cholesterol is necessary for growth and skeleton bones’ formation as it participates in synthesis of vitamin D which is aiding in fixation of calcium. Cholesterol is very important for fast-growing children.

The higher level of “good” lipoproteins the less probability of atherosclerosis. For example, “good” lipoproteins are increasing when we eat seafood, do sports. Such “fresh” idea as “Sport is health” can be revalued.

Besides, it was noted that some toxins contribute to the increase of high density lipoproteins. Alcohol is one of such toxins. Belgian scientists found out that people who consume grain alcohol in small doses have little risk of coronary disease and their level of “good” lipoproteins is higher compared with those people who don’t absolutely consume alcoholic drinks.

However, the effect disappears or becomes opposite if the dose is more than 50g of grain alcohol. Moreover, small dose of alcohol is harmful for people suffering from atherosclerosis and increased blood pressure.

For example, cholesterol is the peculiar material for producing all steroid hormones including sex hormones. In other words, sex hormones are altered cholesterols.

Partially it is synthesized in the organism and partially it should come with the greasy food. As a result of this people who don’t consume cholesterol have problems with sexual drive. Sexual activity increases the level of “good” lipoproteins as well. This notion allowed introducing the rule of three “S” (sports, and sex) as preventive measures of cardiovascular diseases. Note that smoking leads to the reduction of high density lipoproteins.

Whatever non-cholesterol diet is and no matter how hard we try to replace “bad” cholesterol by “good” one, it’s impossible to be sure that we are absolutely protected from this disease. There is another factor causing such fatal disease except food. It’s so called immovable (passive) stress by which active stress of the primitive man was replaced.

Now a man has no need to hunt. It’s difficult to change dramatically life style of a modern man. But it’s necessary to reconsider it: atherosclerosis of heart vessels is more frequent among brain workers than among manual workers. One hour of walk each day at an average pace is a good physical load for your body.

Find Out the Symptoms of Low HDL Cholesterol Levels

Your HDL cholesterol is the form which is very important for proper functioning within your body. Therefore, it makes sense to make sure your HDL (high density lipoprotein) levels are kept high in order to address the symptoms of low HDL cholesterol right away.

You see, having too much of cholesterol leads to and causes heart disease. The added cholesterol amount which is not needed by your body forms a plaque which blocks the arteries thus leading to health problems.

Cholesterol is produced by the liver and bonds to another substance called lipoproteins. High density lipoproteins (HDL) are considered to be good cholesterol. It helps prevent plaque build-up and fights the development of clots. However, low density lipoproteins (LDL) are precisely what you should be concerned with.

For this reason, you must keep your LDL low while maintaining high HDL cholesterol levels to achieve a balanced cholesterol ratio. By looking after your cholesterol levels, this will certainly help avoid any warning signs of low HDL cholesterol like atherosclerosis (hardening and reducing of your arterial blood vessels).

But to help protect against heart problems, pay attention to the contributing risk factors as outlined below.

Symptoms of Low HDL Cholesterol Levels

  • Eating processed and fast foods
  • Consuming deep-fried foods
  • Ingesting saturated fats and trans fats
  • Living an inactive lifestyle
  • Smoking
  • Drinking excessively (alcohol)
  • Not being informed about high cholesterol
  • Having high blood pressure

Although, to help deal with your cholesterol there are a few basic things you should look at. To get started, develop a regular exercise plan like walking would be great.

Quickly becoming knowledgeable of the kinds of foods you are eating. In particular, make sure to eat your leafy greens, whole grain products, fruits and veggies, and have more fish like salmon, tuna, or trout. What you eat is an integral part to taking care of your HDL cholesterol levels. And if you feel you need extra help, look into including natural supplements to your diet.

Diet and exercise are the most reliable areas to focus on to get good results and reach your healthy cholesterol levels. After all, learning how to keep your arteries unblocked as well as unclogged is vital for heart health.

Make no mistake about it, physical exercise, your diet plan, and also additional vital nutrients included in a best cholesterol supplement all provide assistance in preventing, slowing down or even stopping the symptoms of low HDL cholesterol levels.

4 Ways to Naturally Increase HDL Cholesterol

Cholesterol may sound unpleasant to most of us but not all types of cholesterol are bad for our health.

High-density Lipoprotein (HDL) is known as the good cholesterol. Why? Because the primary action of this lipid is it helps scrape off unwanted cholesterol or the “bad” ones away from the blood vessels or the arterial walls redirecting LDL towards the liver for excretion.

Basically speaking, having a high level of the good cholesterol and a low level of the bad cholesterol is definitely good for the heart. Lowering down your bad cholesterol or LDL level is as hard as trimming down excess fat.

If you’re not in complete excitement with the “decrease” or “trim down” tone, why not try the opposite?

If you’re good in gradually increasing at something, you may want to reprogram your mind and take the alternative route instead. You may want to consider focusing your mind on raising HDL cholesterol.

What are the ways on how to raise HDL cholesterol naturally?

Read the details below to find out the different ways on how you can increase HDL cholesterol naturally using these safe and effective approaches.

1. Daily aerobic exercise can help raise good cholesterol.

A lot of people don’t want or rather don’t have the time to exercise but as little as 30 minutes of exercise in a day can markedly boost your overall health.

Cardio, aerobic or any form of exercise (walking, ballroom dancing, biking, jogging, etc.,) can improve HDL levels especially in overweight people. The more you exercise, the greater the number of HDL cholesterol. Thus, exercise and cholesterol is related and is directly proportional to one another.

2. Aim for your ideal body weight.

Obesity puts you at high risk for acquiring heart disease. Plus, being overweight can result in a seemingly increased amount of LDL or bad cholesterol and a decreased amount of HDL cholesterol.

If you think you’re way above your ideal body weight, it’s best to start trimming down your excess pounds.

Weight loss is another way to increase HDL cholesterol naturally so put on your running shoes and starts shredding pounds.

3. Drink alcohol moderately.

Surprising as it sounds, drinking alcohol can bring a good benefit to our health. There is a study which showed some evidence that drinking a glass or two of red wine or alcohol can help improve HDL levels. So drink up but drink in complete moderation.

Too much alcohol can shoot up your blood pressure and increases your chances of acquiring other life-threatening health conditions.

4. Opt for a heart healthy diet.

Raising HDL cholesterol is as easy as lowering your bad cholesterol. Another way on how to raise HDL cholesterol naturally and to lower LDL is to eat heart friendly foods and have cholesterol controlled diet.

Below is a check list of what foods to eat and what foods to avoid along with their food alternatives.

Include niacin enriched foods into your diet that are mostly found on dairy products, eggs, nuts and meats. It is reported that Macadamia nuts are filled with good fats which can improve your overall cholesterol level. Spice up your hearty meals by putting in more onions! Onions, especially if eaten raw, are said to raise HDL cholesterol a substantial amount.

Go for the fish. Fish such as sardines, tuna and salmon contain high amounts of omega 3 fatty acids which are good for the heart. The next time you’ll be dining in a restaurant, skip the steaks or fried food and go for a fresh herbed salmon.

Yum! Avoid processed foods that contain trans fats and hydrogenated oils. Most of these bad fatty oils are found on junk foods such as chips, crackers, fried finger foods and cookies. You may want to opt for fruits, a garden salad, tuna sandwich or oatmeal instead. Munch more on fruits and vegetables – they’re high in fibre and a good source of vitamins and minerals needed for optimal health.

Getting High HDL cholesterol

The presence of cholesterol has been seen by many as a dreaded component in the human system. The fact of the matter is that these substances are need by the human body to help in creating hormones and other essential vitamins. Generally, there are two kinds of cholesterol that is produced by the human system, the low density lipoprotein (LDL) and the high density lipoprotein (HDL). Both are naturally produced by the body and are supported by the kind of food products that you eat.

The liver is the organ of the human body that produces the cholesterol. The presence of high HDL cholesterol has been noted to relieve the body of the high LDL cholesterol. High HDL cholesterol has significantly helped the flow of the dense lipoproteins in the bloodstream. In fact, studies and research have shown that high HDL cholesterol is perfect in reducing the risks of heart diseases by easily moving the LDL component in the blood. The bad LDL cholesterol has been known to clog or block the arteries. If the LDL flows freely to the liver, it can be excreted from the body, thereby helping to decrease the risks and dangers related to its production.

When test results show the body has low levels of high density lipoprotein, they are in danger of heart ailments and diseases. As the high HDL cholesterol is important in the removal of LDL substances, it reduces the effects of artery blockage that prevents proper flow of blood from the heart to other parts of the body. High HDL cholesterol presence should not be considered as a problem. It must be seen as a perfect accompaniment in the goal in getting bad cholesterol out of the body.

Food

The food that you eat is an additional source of cholesterol for the body. The high HDL cholesterol is supported with food products such as fish oil from tune and other fruits and vegetables. The high concentration of omega 3 acids will help the body maintain high HDL cholesterol levels. However, it is important for you to note that not all the fish in the ocean contain good cholesterol. Some of these fishes have high saturated fats that will increase LDL levels in the body.

Medical experts have also proven that foods rich with high soluble fibre can help the body in reducing LDL and may result to high HDL cholesterol count. These foods that are rich in fibre include the oat bran, the whole grains, the brown rice and citrus fruits. Dealing with the high LDL cholesterol is made easier with these food products.

Most notably, people who have the right diet and exercise regimen are those that can effectively reduce the presence of LDL cholesterol and help retain high HDL cholesterol levels.

What Is Non HDL Cholesterol?

Non HDL cholesterol is the collection of all the bad cholesterols in the body. The total amount of your cholesterol minus the HDL cholesterol gives the amount of the non HDL cholesterol. This basically means that any cholesterol in your body that is not HDL cholesterol is therefore non HDL cholesterol; you can calculate the non HDL cholesterol by taking the total amount of your cholesterol and minus the amount of HDL cholesterol.

This calculation of knowing your non HDL cholesterol is important because non HDL cholesterol is better in determining your susceptibility to cardiovascular disease than LDL cholesterol. The fact that non HDL cholesterol includes all the bad cholesterols in the body makes it a better method for determining cardiovascular risk factor than using LDL cholesterol.

The calculation of non HDL cholesterol in the body is important as it includes even the very low density lipoproteins (VLDL) which are significant contributors of causing plaques in the arteries by causing blockage. This makes knowing non HDL level good in determining cardiovascular factors of patients. This is true especially in people suffering from diabetes 2; who have normal level of LDL but higher level of triglyceride. If only LDL cholesterol level is determined, other bad cholesterol in the body are ignored and that is the reason you find that most people who die due to hear related diseases have normal LDL cholesterol levels; their deaths are caused by the accumulation of other non HDL cholesterol in the arteries.

It is highly recommended that you retain your non HDL cholesterol at a level not higher than 120; above this level, your health is at risk and chances of getting cardiovascular are higher than when a lower level is maintained. For people who have a history of suffering from heart attacks, diabetes and insufficient blood circulation in the legs that cause pain when walking, it is good to retain a non HDL level lower than 100. When the level exceeds this, their health is at a greater risk as these problems are caused by thin arteries and therefore higher levels of non HDL means that the arteries stand a higher chance of getting blocked and hence blood clots.

By knowing your non HDL cholesterol level, you can take the right measures of lowering it to the right level. You can decide to take both medication and natural ways to lower it to the right level. In some people it might be different and applying natural methods alone to lower levels of non HDL cholesterol can work well while in others, unless they combine natural methods with medication, natural methods cannot work. This is dependent entirely on the individuals heart related diseases history.

Non HDL cholesterol calculation is an important part in prevention of cardiovascular risks and t should not be ignored in assumption that since your LDL level is normal, the n you are safe. You should take regular tests of your non HDL cholesterol and always take right measure in trying to lower its level and eat foods that will help increase the HDL cholesterol level.

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Last updated on October 20, 2016