How
to increase
HDL concentrations
HDL
cholesterol is considered the ‘good’
cholesterol because HDL cholesterol collects and carries the
‘bad’ cholesterol,
LDL, from the body cells to the liver for elimination. It has a
protective
function. Ideally, the higher your HDL cholesterol concentration the
more LDL
cholesterol is removed limiting the damage to your arteries. HDL levels
of less
than 40 mg/dL for men or 50 mg/dL for women indicate that there
isn’t enough
HDL in the blood and there is a greater risk of LDL cholesterol
accumulating in
the artery-cell walls. HDL levels over 90 mg/dL indicate a very low
cardiac
risk.
If
you are a smoker, the easiest
way to increase your HDL concentration is to stop smoking. Nicotine and
its
associated toxins play havoc with the cell walls and reduce HDL blood
levels.
Whether
you are a non smoker or
recently stopped smoking, you must start a continuous exercise program.
Walking
and/or jogging, swimming, rowing, etc. any aerobic activity for thirty
to forty
minutes a day for five or more days a week will bring down your total
cholesterol, and help your HDL levels increase.
If
you are overweight, you must get
control of it and start losing immediately. Consistent exercise as
already
explained above, will help you lose those pounds. Examine your diet.
For many
people in the US, the daily diet consists of 70% carbohydrates and 30%
saturated fats. Heart doctors recommend that saturated fats and
‘trans’ fats
(termed ‘bad’ fats) should make up no more than 10%
of the daily diet.
Saturated fats are found in meats and dairy products (butter, cheese,
and whole
milk). Trans fats are found in many off-the-shelf donuts, cup cakes,
cookies,
and other confections as well as fatty, fried foods such as French
fries.
Substitute
good fats such as
polyunsaturated and monounsaturated fats for bad fats. Good fats are
found in
vegetable oils. Olive oil is at the top of the healthy list. Nuts
contain many good
fats as well as beneficial nutrients. Reduce daily carbohydrate intake
by
eating moderate amounts of good fats and lean protein, as well as
plenty of
high-fiber, nutrient-dense carbohydrates (like those found in fresh
fruits and
vegetables and whole grains). Eating fresh vegetables at meals and lean
cuts of
meat (4 ounce cuts) and fresh fruits substituted as snacks in place of
trans-fatty
confections will make you feel better and stronger and boost your HDL
concentration as well.
Other items to raise HDL
levels:
A 4-ounce glass of red wine with the dinner meal.
More
soy products – substitute soy
milk for dairy milk and Tofu for meat protein.
Whole wheat
bread
(stone crushed wheat)
Eat fresh fish.
Eat
less fried foods and more
baked and grilled.
Avoid foods
labeled ‘trans’ or
‘hydrogenated’ or
‘partially
hydrogenated’.
Use
margarine in place of butter.
Eat smaller
portions.
Lower
simple sugar intake (drink
water in place of a soft drink)
In summary: Examine your diet.
If you are eating like the
average American – large amounts of
carbohydrates and saturated fats daily – substitute
your carbohydrate
with lean protein as well as plenty of high-fiber, nutrient-dense
carbohydrates
(like those found in fresh fruits and vegetables and whole grains) and
substitute good fats for bad fats. Begin a daily exercise program and
stick
with it. In a few weeks you will feel a lot better and rises in your
HDL blood
concentrations will demonstrate it.
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