Cholesterol HDL also referred to as HDL cholesterol are Lipoproteins which are made up of lipids (fats) and proteins. They are the form in which lipids are carried in the blood. The high - density lipoproteins carry cholesterol from the tissues of the body to the liver so it can be removed (in the bile). It is therefore said high - density lipoproteins cholesterol is the "good" cholesterol. The higher the good cholesterol level the less likely for you to contract coronary artery disease.
No matter how small an increase of this cholesterol may reduce the frequency of heart attacks. For each 1 mg |dl increase in high - density lipoproteins there is a 2 to 4% lowering in the risk of coronary heart disease. Although there are no formal guidelines of treatment, there are proposed treatment goals for patients with low HDL cholesterol who are then advised to increase it to above 35mg | dl in men and 45mg | dl in women with a family history of coronary heart disease. For persons already diagnosed with coronary heart disease it is encouraged 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 are obese develop a lower amount of LDL cholesterol as well as HDL cholesterol. A decrease in weight should raise your HDL levels. This is essential if you excess weight concentrated in your abdominal area.
2)Restrain from Smoking - For smokers, avoiding 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 result to substantial health problems including but not limited to heart failure. In some cases even the casual number of drinks may cause 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 enhances your heart rate for 20 to 30 minutes at a time may be the most efficient way to increase HDL levels. Recent findings suggests 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 currently present in many of our favorite prepared foods; that is anything that states "partially hydrogenated vegetable oils" on the nutrition label; so taking out them from your diet is not a hard task. Trans fatty acids not only expand LDL cholesterol levels but also reduce your good cholesterol levels. Therefore eliminating these foods from your diet will cause a remarkable increase in HDL levels.
6)Add soluble fiber to your diet - Soluble fibers are found in oats, fruits, vegetables, and legumes, and result in both a reduction in LDL cholesterol and an increase in good cholesterol. It is advised to take at least two servings a day.
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