When cholesterol comes up in conversation, it’s usually not for good reasons. We would all do well to remember that there are two varieties of cholesterol: LDL, the “bad” kind — the reason many of us purchase “cholesterol-free” foods — and HDL, the “good” kind.
This article highlights the latter, which is very important in its own right. As a matter of fact, Scottish researchers (a country that knows a thing or two about cholesterol) have proved that increasing your HDL levels can reduce your risk of heart disease. If you do not have existing heart problems, and aren’t taking statin therapy, this is especially true. The researchers wanted to see whether or not HDL on its own, away from LDL, could significantly impact heart attack, stroke, or heart failure risk.
For those without a history of cardiac problems, the heart was protected the greatest when HDL levels rose the highest. Conversely, the number of “cardiovascular events” was highest among people whose HDL levels remained the same or fell. The conclusion was clear: to improve your heart’s health, raise your HDL cholesterol levels.
LDL (low-density lipoprotein) is a cholesterol molecule that can slowly build up in the arteries, contributing to the dangerous condition atherosclerosis — when the blood flow through a vessel is significantly blocked.
Having high levels of LDL results in an increased risk of heart disease. The HDL (high-density lipoprotein) molecule, on the other hand, works in the reverse way: high levels seem to protect against atherosclerosis and heart attack. HDL actually carries cholesterol away from the arteries, returning it to the liver and out of the body.
Here are some tips for increasing your HDL cholesterol Levels. First, do some aerobic exercise every day, with the objective of raising your heart rate for at least 20 minutes. (Walking, jogging, bicycling, and swimming are all good choices.) Second, if you are overweight, trimming down your waistline will increase good cholesterol and lower bad cholesterol.
If you smoke, then quitting will immediately start raising your HDL levels. Watch your fat intake and especially cut trans fats out of your diet altogether. Anything made with hydrogenated vegetable oil is simply not healthy. Lower your intake of processed foods and baked goods, and increase your fruit and vegetable intake.
Also, there’s a fine line with alcohol — a drink a day can significantly increase your HDL levels, but imbibing in more than two drinks can cause serious heart problems. So remember to keep it to a drink a day only. Increase your fiber intake, which is found not only in grains but also in produce and legumes as well. Aim for monounsaturated fats such as olive oil and other healthy oils, which are terrifically healthy and increase HDL levels.
Next Post: If You Don’t Take Action, You Could Continue to Be at Risk for…
Previous Post: Human Trials Starting on New Alzheimer’s Drug
Tags: Cholesterol, exercise
