HDL Cholesterol

Cholesterol HDL also known as HDL cholesterol are Lipoproteins which are made up of lipids (fats) and proteins. They are the state that lipids are carried in the blood. The high - density lipoproteins move cholesterol from the tissues of the body to the liver so it can be gotten rid of (in the bile). It is considered that HDL cholesterol is the "good" cholesterol. The higher the amount of this kind of cholesterol, the less likely for you to contract coronary artery disease.

No matter how small an increase of HDL cholesterol hinder heart attacks. For each 1 mg |dl rise in HDL cholesterol there is a 2 to 4% reduction in the possibility of coronary heart disease. Although there are no formal guidelines of treatment, there are proposed treatment goals for individuals with low amounts of it, who are then encouraged to increase their levels to above 35mg | dl in men and 45mg | dl in women with a family history of coronary heart disease. For persons with known coronary heart disease it is told to increase cholesterol HDL to approach 45 mg | dl in men and 55mg in women.

How can you increase your HDL levels?

1) Lose Weight - Persons who is obese may produce a lower amount of LDL cholesterol as well as HDL cholesterol. A reduction of weight should raise your HDL levels. This is essential if you excess weight concentrated in your abdominal area.

2) Restrain from Smoking - For smokers, giving up tobacco will result in an increase HDL levels.

3) Drinking Alcohol - Believe it or not drinking one or two drinks per day may significantly increase 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 lead in problems.

4) Aerobic Exercise - To many persons this may be the hardest method of them all. Aerobic exercises such as walking, jogging and bike riding that rises your heart rate for 20 to 30 minutes at a time may be the most effective way to increase HDL levels. Recent evidence 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 cooked foods; that is anything that reads "partially hydrogenated vegetable oils" on the nutrition label; so taking out them from your diet is not a complicated task. Trans fatty acids not only increase LDL cholesterol levels but also shorten your HDL cholesterol levels. Therefore removing these foods from your diet will cause a remarkable increase in HDL levels.

6) Add soluble fiber to your diet - Disintegrable fibers are found in oats, fruits, vegetables, and legumes, and result in both a lowering in LDL cholesterol and an increase HDL cholesterol. It is advised to take at least two servings a day.

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