Hdl Cholesterol - Not All Cholesterol Is Unhealthy

By Author: Rob Thomas
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Cholesterol HDL also known as HDL cholesterol are Lipoproteins which are made up 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 removed (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 hinder heart attacks. For each 1 mg ||dl increase in HDL cholesterol there is a 2 to 4% reduction in the risk of coronary heart disease. Even though there are no proper instructions 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 already diagnosed 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 †Individuals 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 especially important if you excess weight concentrated 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 lead to substantial health problems including but not limited to heart failure. In some cases even the casual number of drinks may lead 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 findings 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 found in many of our favorite cooked foods; that is anything that states “partially hydrogenated vegetable oils” on the nutrition label; so taking out them from your diet is not a complicated 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 measurable increase in HDL levels.

6)Add soluble fiber to your diet †Dissolvable fibers are found in oats, fruits, vegetables, and legumes, and lead in both a reduction in LDL cholesterol and an increase HDL cholesterol. It is advised to take at least two servings a day.
About Author:
Rob Thomas writes about the Cholesterol HDL and recommends the Cardiac Diet.