How to raise HDL cholesterol levels is an important issue to understand because it can lower your risk for heart disease. The main defence against heart disease was to lower high total cholesterol and LDL cholesterol levels.It is now evident that a low level of HDL is a major risk factor for cardiovascular heart disease. If your HDL level is less than 35mg/dl you are at risk. The three bad boys are total cholesterol, ldl cholesterol and hdl cholesterol.
HDL is the good cholesterol. This high density lipoprotein removes excess cholesterol from your blood and takes it to the liver for further decomposition. You should remember that an over abundance of cholesterol results in the formation of plaques in your arteries and causes blockage to blood flow. HDL is the agent which facilitates the remaoval of LDL cholesterol. Your objective is to raise HDL and lower LD
Tips to raise HDL:
Do not eat foods that contain trans fats.
Avoid foods with labels that say hydrogenated or partially hydrogenated fats.
Stay from snacks like cookies, donughts and potato chips.
Use monosaturated fats such as in canola and olive oil.
Avoid refined carbohydrates--sugar, white flour.
Eat soluble fibers--whole grains, oats, oat bran, brown rice, fruits and vegetables.
Increase your intake of fish that are rich in omega 3 fatty acids--salmon, tuna.
Eat onions.
Develop a regular exercise program.
Loose weight.
Quit smoking.
Remember that you can reduce your risk for a heart attack by increasing your HDL level.
Norman Kay is a health care writer. He has created a website dedicated to cholesterol management |
