HDL Cholesterol - Cholesterol That's Good For Your Health

Cholesterol is produced in the liver and is essential for various cellular functions. There are two types of cholesterol in the body, low-density lipoprotein (LDL) and high-density lipoprotein (HDL). LDL is known as the "bad" cholesterol because too much of it can damage arteries and lead to heart disease. HDL, on the other hand, is considered the "good" cholesterol. Recent scientific studies have shown that increased levels of HDL cholesterol reduced the risk of heart disease.

Here's how it works. "Good" cholesterol removes excess LDL cholesterol from your blood and transports it to your liver so it can be eliminated from the body. This means that the higher your HDL, the lower your LDL will be.

While these studies focused on the benefits of using drugs to raise HDL levels, natural methods can achieve more holistic benefits without the risk of serious side effects. One of the most powerful methods of raising HDL levels is by increasing cardiovascular exercise.

According to controversial author Dr. Joseph Mercola, thirty minutes a day walking is not enough to significantly improve HDL levels in the blood. He advises that there should be enough exertion that it is difficult (but not too difficult) to talk to a person next to you. Jogging or running outside will do this, however for most people an indoor cardiovascular routine that lasts for about an hour at a time is best. This should be done as many times during the week as possible. However, he warns that if a person already has heart disease they should not attempt this unsupervised. According to Mercola most people need to exercise six or seven days a week for maximum benefit.

Although exercise is one of the most significant activities you can undertake to raise HDL and therefore to lower LDL, there are other important lifestyle decisions you can make to manage your cholesterol levels. Firstly, eat a diet that is low in saturated fats and high in mono-unsaturated fats such as virgin olive oil. Although canola oil is also mono-unsaturated it should be avoided because of the massive influx of genetically modified product entering the market. It also alters at high heat.

Foods high in omega-3 fatty acids have been found to raise HDL levels. These include fatty fish such as salmon and tuna. Purified Omega-3 supplements can ensure you have enough of this essential fatty acid in your diet. Avoid margarine and processed, sugary and fatty foods. These simple changes can improve your HDL levels very quickly.

Smoking lowers HDL levels, so if you want to improve your cholesterol levels it is important to quit. By simply not smoking, your HDL will improve. Obesity is also linked to high LDL and low HDL. It is therefore very important to manage your weight. If you are overweight, your LDL levels will be higher than they should be. As you lose weight you will find your HDL levels gradually increasing.

Stress can also negatively affect both good and bad cholesterol levels, so it is also necessary to include stress management in your lifestyle. Learn to relax and if you are in a chronically high stress situation, change it or leave it.

If you follow these simple steps you will find your "good" HDL cholesterol will improve and your risk of heart disease will dramatically reduce.

Getting a reduce-high-cholesterol.com/Cholesterol_Test.html cholesterol test is one way to make sure your HDL and LDL cholesterol levels are where they should be. For more information on cholesterol visit reduce-high-cholesterol.com reduce-high-cholesterol.com , a popular website designed to help people live a better life. You'll also learn more information about the effects of a reduce-high-cholesterol.com/High_Cholesterol_Diet.html high cholesterol diet.