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Remember that HDL is produced by the body. Like all lipoproteins carry cholesterol, HDL is produced by the body and it is not present in the food. The amount of HDL produced is determined by the gene and is related to the need for cell regeneration, but the levels of all lipoproteins depend on diet and exercise. On the other hand, cholesterol is present in foods and is also produced by the liver and the intestinal wall. The liver removes cholesterol from the body by secreting cholesterol out of the bile . This process of cholesterol regulation affects the levels of lipoprotein, including HDL levels.
HDL works in tandem with LDL. LDL is called bad cholesterol, but in fact it is just a cholesterol transporter from the liver to the cell, including the damaged arteries. The problem arises when cholesterol builds up in the artery wall, it attracts macrophages and stimulates plaque formation a typical sign of atherosclerosis or blocked artery.HDL works in tandem with LDL and tries to balance the amount of cholesterol needed to regenerate cracks in the artery instead of limiting accumulation. In physiological terms, nothing is called good or bad cholesterol, although some types of lipoproteins are considered healthier than others.
What Are Common Causes Of High Cholesterol?
What Are Common Symptoms Of High Cholesterol?
How To Raise Your Good Cholesterol Levels
The things you eat can make you healthy or unhealthy. For most people, diet is the single biggest factor affecting their health. Everyone loves talking about eating and food, so we will get to that in a minute. Plus, even many kids these days know to watch their good and bad cholesterol levels.
First, lets discuss cholesterol, exactly what it is, and then look at some foods you should be eating to keep your cholesterol levels healthy and also raise good cholesterol levels. Cholesterol is a waxy, fatty substance and is naturally found in every cell of your body. If this is a natural component that is found in all of us, in every cell, why are we told it is a bad thing? Lets take a look.
Cut Out The Trans Fatty Acids
Trans fatty acids are likely present in many of your favorite prepared foods anything in which the nutrition label reads “partially hydrogenated vegetable oils” so eliminating them from the diet is not a trivial task. But trans fatty acids not only increase LDL cholesterol levels, but they also reduce HDL cholesterol levels. Removing them from your diet will almost certainly result in a measurable increase in HDL levels.
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These Are The Best Ways To Raise Your Good Cholesterol
Good cholesterol is also known as HLD cholesterol and it refers to high-density lipoproteins. The high-density lipoproteins pick up excess cholesterol in your blood and take it back to your liver where its broken down.
So basically the more HDL cholesterol your have in your blood, the less bad cholesterol can be found there.
Its very important to permanently boost your good cholesterol levels, so try to make some changes in your lifestyle. Here is how you can start!
1. Get active. Physical activity will boost your good cholesterol level, so you should get at least 45 minutes a day of moderate activity, most days of the week.
Try walking in the park, running or cycling if you dont want to get in the gym and start training harder.
2. Lose weight. Excess weight is very dangerous and it will increase the LDL cholesterol level. Losing extra pounds will help you stay fit and boost the HDL.
3. Quit smoking. Smoking will reduce the good cholesterol in your blood and will tire your body, so if you already have this bad habbit try to get rid of it as soon as possible.
Instead you can try sipping cold water all day long and have small meals and snacks.
What If I Have High Cholesterol
If a blood test shows you have high cholesterol, talk to your doctor. He or she can give you advice on what you can do to lower your cholesterol like eating less fried food and choosing low-fat or fat-free milk, cheese, and yogurt, and exercising more.
Here are 5 things you can do:
People with high cholesterol might need to take medicine to if these lifestyle changes don’t lower their cholesterol.
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Take A Few Laps At The Pool
Swimming is probably the most joint-saving aerobic exercise you can do. In a 2010 study, researchers compared swimming with walking in women aged 50 to 70 years. They found that swimming improved body weight, body fat distribution, and LDL cholesterol levels better than walking did.
Researchers also looked at the beneficial effects of swimming in men in the International Journal of Aquatic Research and Education. They found that swimmers had 53 percent, 50 percent, and 49 percent lower risk of dying from any cause than did men who were sedentary, walkers, or runners, respectively.
Appropriate Levels Of Hdl Cholesterol Helps Eradicate Other Types Of Cholesterol From The System Here’s How You Can Increase Your ‘good’ Cholesterol Levels To Keep Diseases At Bay
Written by Arushi Bidhuri | Updated : November 29, 2021 9:05 PM IST
High-density lipoprotein cholesterol is referred to as “good” cholesterol since it promotes the elimination of other kinds of cholesterol from the system. Increased HDL cholesterol levels are related to a decreased risk of cardiovascular disease. Cholesterol is a waxy compound found in all of the cells that serves various purposes, including facilitating the formation of the body’s cells. It’s connected to lipoproteins and travels through the system.
HDL collects extra cholesterol in the blood and transports it to the liver, where it is broken down and eliminated from the body. While the body requires a certain amount of cholesterol to function, having too much cholesterol in the bloodstream increases the risk of developing heart disease. People with naturally higher levels of HDL cholesterol are less likely to suffer a heart attack or stroke. HDL levels are frequently lower in patients with metabolic syndrome, a group of disorders that includes obesity, high blood pressure, and diabetes. Aside from aiding weight loss, greater physical activity can reduce triglycerides, the most prevalent form of fat in the body, while improving HDL levels.
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Be Mindful Of What You Eat
Another easy way to improve HDL levels is by monitoring your diet. Healthline says you want to stay away from saturated and trans fats. This means limiting fried, fast, and greasy foods in your everyday diet. Here are some examples of food and drinks that may help increase HDL levels:
- Olive oil
- Fish, such as salmon or mackerel
- Whole grains
- Nuts
Top 23 Tips On How To Increase Good Cholesterol Levels Naturally
1. Lose Weight If You Are Overweight
This is the first home remedy in this list of tips on how to increase good cholesterol levels naturally. Excess weight will adversely affect HDL levels. In fact, if you are overweight, losing a few kilograms of weight will also help to improve your cholesterol level . This means if you lose 3 kilograms of weight or more, you can increase your HDL levels and get rid of low density lipoprotein cholesterol. Combining exercise with healthy eating will help you lose weight. You can lose weight without doing both these principles .
However, to lose weight effectively, you should best perform both of them. You should focus on reducing calorie intake per day and exercise regularly. Just 30 minutes of walking a day also helps to lose weight steadily and safely. In addition, you can learn more about safe and effective weight loss ways to quickly achieve your goals. In the process of losing weight, you need to pay attention to the following:
2. How To Increase Good Cholesterol Exercise Regularly
This is another must-try treatment in this list of tips on how to increase good cholesterol levels naturally. Raise your heart rate at least 5 times a week, at least 30 minutes each time with activities such as basketball, gardening, walking, running, biking or swimming .
3. Eat Healthy Fats
4. Quit Smoking
5. How To Increase Good Cholesterol Drink Alcohol In Moderation
On the other hand, taking a moderate amount of alcohol can increase HDL levels .
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Interpreting Hdl Cholesterol Levels
HDL levels below 40 mg/dL are associated with an increased risk of CAD, even in people whose total cholesterol and LDL cholesterol levels are normal. HDL levels between 40 and 60 mg/dL are considered “normal,” and do not very much affect the risk of CAD one way or the other. However, HDL levels greater than 60 mg/dL are actually associated with a reduced risk of heart disease.
In other words, the dogma has been: the higher the HDL levels, the better.
While this belief is still thought to be almost always true, in recent years a fly has been found in the ointment. Drug companies have spent billions of dollars developing drugs that increase HDL cholesterol levels. However, to the dismay of all, these drugs have failed to reduce cardiac riskdespite the fact that they make HDL levels go up. Development of at least two of these drugs has now been halted. So the HDL story is more complex than scientists originally had hoped.
What Causes High Cholesterol
Some causes of high blood cholesterol include:
- Low intake of foods containing healthy fats healthy fats tend to increase the good cholesterol.
- High intake of foods containing unhealthy fats such as fatty meats, full-fat dairy products, butter, coconut oil, palm oil and most deep-fried takeaway foods and commercially baked products . Foods high in trans-fats include most commercially baked products and deep-fried takeaway foods.
- Low intake of foods containing fibre foods that are high in dietary fibre, particularly soluble fibre, can reduce the amount of LDL cholesterol in your blood. Include fibre-containing foods in your diet by choosing vegetables, fruits, wholegrains, nuts and seeds every day.
- Cholesterol in food this has only a small effect on LDL cholesterol -saturated fats and trans-fats in food have a much greater effect.
- You can also eat up to 7 eggs a week as part of a healthy, balanced diet low in saturated and trans-fats, without increasing your risk of heart disease.
Some people will have high cholesterol even if they follow a healthy, balanced diet low in saturated fats and trans-fats. These people may need to take cholesterol-lowering medicine as prescribed by their doctor.
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Introducing The Bad Cholesterol Ldl
It is a shame that low-density lipoproteins have developed such a bad reputation in the health, nutrition, and fitness industries. As we just mentioned, LDL is absolutely essential for human existence. You must have some of these types of proteins in your body. The problem that gives LDLs such a bad name is when this type of protein exists above a healthy level. High levels of LDL as opposed to HDL , can create a buildup of cholesterol in your arteries. When these arteries are blocked or backed up, blood does not flow as freely. This means your heart has to pump extra hard to push blood through those arteries to all of the parts of your body. This is how LDL causes heart problems. Your heart has to work overtime, and if your LDL levels are high for an extended period of time, you raise your risk for heart disease, heart attack, and stroke.
Hdl Vs Ldl Cholesterol
HDL cholesterol contains a higher proportion of protein and is made up of substances that dont lead to plaque buildup in your arteries. High-density cholesterol also carries LDL cholesterol away from the arteries back to the liver, where its broken down and eliminated from the body.
On the other hand, LDL cholesterol has a higher cholesterol and lower protein composition. When theres an excess of LDL cholesterol from consuming a diet high in calories and fat, excess LDL cholesterol seeps through artery walls and oxidizes .
When oxidation occurs, macrophages consume the oxidized LDL cholesterol in the artery wall and die, leading to inflammation in the artery walls. The body is then triggered to block the increasing macrophage by creating tissue in the artery walls called plaque, resulting in atherosclerosis.
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Desirable Cholesterol Numbers For Better Health
Your cholesterol numbers from a simple blood test provide a measure of your cardiovascular health and can be an early warning sign of heart disease. The AHA recommends your total cholesterol levels be measured at least once every five years once you reach age 20.
Total cholesterol is the sum of a few numbers: HDL cholesterol, low-density lipoprotein cholesterol , triglycerides, and other lipid components of your blood. Each is reported in milligrams per deciliter of blood .
Your doctor can determine the best cholesterol level for you based on your health, medical history, and family history of heart disease. Desirable cholesterol levels, according to the Centers for Disease Control and Prevention , are:
- Total cholesterol less than 200 mg/dL
- LDL cholesterol less than 100 mg/dL
- HDL above 40 mg/dL in men and above 50 mg/dL in women
Drink A Glass Of Wine
If youre debating on having a glass of wine tonight, then perhaps this will convince you to go for it. Everyday Health reports that red wine can be beneficial in raising good cholesterol levels by as much as 5 to 15-percent.
Make sure to consume the wine in moderation. Its recommended that women stick to one 5-ounce glass per day. Men can have two 5-ounce glasses. If youd rather not drink alcohol, grape juice can provide similar effects.
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Why Exercise Is Effective At Lowering Cholesterol
Cholesterol is one of the fatty substances we have circulating in our blood. If we have too much, it can stick to the inside walls of our arteries, narrowing them and increasing risk of cardiovascular disease.
Its not only the amount of cholesterol in the blood that affects our risk, though. Other factors play a part. One of these is the type of protein that carries the cholesterol through the body. Low-density lipoprotein cholesterol is more likely to cause problems. High-density lipoprotein cholesterol protects the body from cholesterol buildup.
Exercise helps increase levels of HDL good cholesterol. Researchers reported on this in Arteriosclerosis, Thrombosis, and Vascular Biology found similar results. In men with belly fat, regular endurance exercise increased HDL good cholesterol levels.
Exercise may even change the nature of our cholesterol. In 2002, researchers from Duke University Medical Center found that exercise improved the number and size of the particles carrying cholesterol through the body. Those who exercised more had larger, fluffier particles that were less likely to clog arteries.
Exercise can help you lower cholesterol numbers even if youre overweight. In the Journal of Obesity, researchers reported that overweight and obese adults who walked, jogged, and cycled while eating a cholesterol-lowering diet improved total cholesterol, LDL cholesterol, and triglyceride levels.
Go For A Nice Run Or Jog
If your joints are in good shape and you enjoy jogging, youre in luck, as this is a great exercise for lowering cholesterol and for managing your weight. Dont think you have to race, though. An easy jog for a few miles may be better for lowering cholesterol than a fast sprint around the block.
In a 2013 study published in the Archives of Internal Medicine, researchers reported that long-distance runners showed significantly better improvements in HDL cholesterol levels than short-distance runners . They also saw better improvements in their blood pressure.
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Avoid Smoking And Alcohol
It is advisable to quit smoking and gradually reduce exposure to secondhand smoking to help increase HDL levels in the body. Smoking reduces HDL levels and raises LDL and triglyceride levels. Alcohol in moderation consumption has been associated with greater levels of HDL cholesterol. Excessive alcohol consumption can lead to weight gain as well as increased blood pressure and lipid levels.
HDL levels are frequently lower in patients with metabolic syndrome, a group of disorders that includes obesity, high blood pressure, and diabetes dietary adjustments and increased exercise levels can assist in achieving and maintaining a healthy weight. In some cases, losing extra weight help boost HDL cholesterol levels and reduce LDL cholesterol levels. Daily exercise is beneficial to general health and helps raise HDL levels in the body.
Almonds & Almond Flour
Cake with only 10 grams of carbs have we died and gone to heaven?? When you substitute regular wheat flour for almond flour, true magic happens in the kitchen. Not only do you benefit from a serving of plant-based protein and get a delectably fluffy texture in your baked goods, but you’ll also experience the heart-healing power of nuts. Almonds have been found to increase low HDL cholesterol levels in coronary artery disease patients, according to a Journal of Nutrition study, as well as in healthy subjects. For a simple almond flour mug cake recipe click here, don’t miss Wholesome Yum’s recipe.
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