Tips To Increase Your Good Hdl Cholesterol
Statins are big business, 20 billion dollars worth, but there is conflicting medical evidence that they may not be as effective as they claim to be. New research, conducted to more accurately calculate a patients need for statins is flawed, say two Harvard professors, and one has to wonder why the error is in favor of using more statins.
How Cholesterol Figures Into It
Conventional wisdom says that high blood cholesterol can be serious. Those of us with high blood cholesterol have a greater chance of developing heart disease. High blood cholesterol itself does not cause symptoms, so many people are unaware that their cholesterol level is too high. But what constitutes a high number is still contradicted among doctors, with variables such as age, family heart disease history, lifestyle, and genetic predispositions all factors that may contribute to higher cholesterol readings.
What is Cholesterol?
When cholesterol levels are inadequate, cell membranes become porous, a situation the body interprets as an emergency. It responds by releasing a flood of corticoid hormones that work by sequestering cholesterol from one part of the body and transporting it to the areas where it is lacking. Cholesterol is also the bodys repair material; scar tissue contains high levels of cholesterol, including scar tissue in the arteries.
Confusion Over New Guidelines
5 Tips For Hitting Your HDL Target
Here are some great tips from the Mayo Clinic:
Foods That Help Raise Good Cholesterol
Its possible to raise good cholesterol levels by eating HDL-boosting foods. The Mediterranean diet is associated with eating higher levels of HDL. Try these Mediterranean diet dinners to get started.
Opt for healthy oils and fats to boost your good cholesterol. A good rule of thumb is to stick with liquid cooking fats instead of solid ones. This means that olive oil is a healthier choice than butter, as it is liquid at room temperature. Fats that are solid at room temperature like butter and lard are high in saturated fats and tend to raise LDL cholesterol.
When it comes to protein, reach for lean chicken breast over red meat to keep your saturated fat intake down.
Eat A Healthy Balanced Diet
One of the best ways to increase your good cholesterol is to commit to making better food choices. But eating a healthy, well-balanced diet doesnt have to be boring. By making some modest changes like cooking with oils with less saturated or trans fats like olive or canola oil is a good start. The American Heart Association has designated some products as heart-healthy so you can look for that when youre shopping. Many restaurant food menus also designate some more healthy choices for you. Simple changes like broiling instead of frying can also make a difference.
Find simple ways to improve your eating habits. For instance, instead of eating a bowl of ice cream for dessert, make a yogurt parfait with low-fat greek yogurt using whole-grain cereal, heart-healthy nuts, and sliced fruit as toppings. If you enjoy snacking, ditch the bowl of salty chips and snack on nuts rich in Omega-3 fatty acids like walnuts and almonds. Studies have shown that;walnuts in particular not only boost your good cholesterol;but also reduce your bad cholesterol. Also, try to avoid processed foods and sugary drinks; you may just discover that a slice of lemon in water is as refreshing as a carbonated soda.
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How Long Does It Take For Consumed Foods To Help Lower Bad Cholesterol
A 2015 study from Penn State University found that obese or overweight people had a 50% drop in LDL levels after following an avocado-rich, low-fat diet for five weeks. An earlier study from Mexico reported that a similar diet in healthy people with mild hypercholesterolemia reduced total cholesterol by 17% and “bad” LDL cholesterol by 22% after only seven days.
Best Exercises For Lowering Cholesterol
Some research has indicated that it may be that how much you exercise is more important than what kind of exercise you do. That means its worth it to incorporate more activity into your day however you can. Take a walk during your lunch hour, choose the stairs, stand up to take phone calls, or store a jump rope at your desk.
In addition, try to incorporate at least 30 minutes of structured exercise into each day. Any exercise is better than none, but the following six types have shown in studies to be effective at reducing cholesterol levels.
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High Hdl Cholesterol Issues
Research published by the journal Arteriosclerosis, Thrombosis, and Vascular Biology found that people with high levels of C-reactive proteins after having had a heart attack may process high HDL negatively. C-reactive proteins are produced by your liver in response to high levels of inflammation in your body. Instead of acting as a protective factor in heart health, high HDL levels in these people could instead increase the risk of heart disease.
While your levels may still be in the normal range, your body may process HDL differently if you have this type of inflammation. The study looked at blood drawn from 767 nondiabetic people who had recently had a heart attack. They used the data to predict outcomes for the study participants and found that those with high levels of HDL and C-reactive proteins were a particularly high-risk group for heart disease.
Ultimately, more research needs to be done to determine the risks of high HDL in this particular group of people.
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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?
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Add Coconut Oil To The Diet
Studies have shown that coconut oil may reduce appetite, increase metabolic rate, and help protect brain health, among other benefits.
Some people may be concerned about coconut oils effects on heart health due to its high saturated fat content. However, it appears that coconut oil is actually quite heart-healthy.
Some studies have shown that coconut oil tends to raise HDL cholesterol more than many other types of fat.
In addition, some studies have shown that coconut oil may improve the ratio of low-density lipoprotein , or bad, cholesterol to HDL cholesterol. Improving this ratio reduces heart disease risk .
One study examined the health effects of coconut oil consumption in 40 females with excess abdominal fat. The researchers found that those who took coconut oil daily had increased HDL cholesterol and a lower LDL-to-HDL ratio.
In contrast, the group who took soybean oil daily had a decrease in HDL cholesterol and an increase in the LDL-to-HDL ratio .
However, more recent reviews suggest that the research into coconut oil and cholesterol is of poor quality, is not conclusive, and often reports that coconut oil can raise the levels of LDL cholesterol. Therefore, more research is needed .
Most studies have found that these health benefits occur at a dosage of about 2 tbsp of coconut oil per day. It is best to incorporate this into cooking rather than eating spoonfuls of coconut oil on their own.
Dangers Of High Cholesterol
Cholesterol is a naturally occurring substance made by the liver and required by the body for the proper function of cells, nerves and;hormones.
Although your body needs cholesterol, excess cholesterol can build up and form a fatty plaque on the walls of the arteries, decreasing the flow of blood to vital areas of the body. If plaque continues to build long-term, it can significantly increase the risk of having a heart attack or stroke.
So what causes high cholesterol? Believe it or not, the answer goes way beyond a high cholesterol diet.
While cholesterol is normally kept in balance, an unhealthy diet high in hydrogenated fats and refined carbohydrates can disrupt this delicate balance, leading to increased cholesterol levels. This imbalance is manifested in elevated LDL and low HDL , which increases the risk of heart attack or stroke. Other causes can include physical inactivity, diabetes, stress and hypothyroidism.
But keep in mind that not all cholesterol is created equally. LDL cholesterol, also known as bad cholesterol, is the form that can build up on the artery walls and increase your risk of heart disease. HDL cholesterol, on the other hand, is often dubbed good cholesterol because it travels through the bloodstream, removing harmful cholesterol from the arteries to help enhance heart health.
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How To Lower Cholesterol Naturally In 28 Simple Steps
There are tons of natural remedies out there for how to lower cholesterol levels, often promising quick results with next to no effort required on your part. But while its true that there are tons of options to keep cholesterol levels in check, it can actually be as simple as swapping out a few foods in your diet for healthier options, switching up your workout routine or adding a supplement or two into the mix.
Ready to get started? Lets take a look at 28 simple methods for how to lower cholesterol and how it can impact your health.
Hdl Cholesterol Vs Ldl Cholesterol
As we know, HDL cholesterol is the good cholesterol while LDL is the bad type. Heres how the two stack up:
- levels increase with a;healthy diet
- smoking lowers HDL levels
- is;the main source of cholesterol buildup and blockage in the arteries
- higher levels mean an increases risk for serious heart problems and stroke
- being overweight is associated with a higher LDL level and a lower HDL level.
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What Are The Types Of Cholesterol
Cholesterol in the blood doesn’t move through the body on its own. It combines with proteins to travel through the bloodstream. Cholesterol and protein traveling together are called lipoproteins;.
Low-density lipoprotein and high-density lipoprotein are the lipoproteines that most of us have heard about.
Low-density lipoproteins, or “bad cholesterol,” can build up on the walls of the arteries. Cholesterol and other substances in the blood form plaque;. Plaque buildup can make blood vessels become stiffer, narrower, or blocked. Plaque makes it easier for blood clots to form. A blood clot can block a narrowed artery and cause a heart attack or stroke.
Atherosclerosis , or hardening of the arteries, also leads to decreased blood flow to vital organs, including the brain, intestines, and kidneys.
High-density lipoproteins, or “good cholesterol,” carry cholesterol away from the arteries and back to the liver. In the liver, cholesterol is broken down and removed from the body.
High levels of LDL and low levels of HDL increase a person’s risk of heart disease.;
How Is Cholesterol Measured
Most people with high cholesterol feel perfectly well and often have no symptoms. The best way to find out if your cholesterol is high is to have a blood test .;
Visit your GP to determine whether you need to lower your cholesterol level and what action to take.;
GPs can also do a heart health check, that calculates your heart disease and stroke risk.
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Treatment For High Cholesterol
Making lifestyle changes, especially changing some of the foods you eat, and regular physical activity, are very important to help reduce high LDL cholesterol.
You may also need to take cholesterol-lowering medicines to help manage your cholesterol and reduce your risk of having a heart attack or stroke. Talk to your doctor about finding the most appropriate treatment for you.
Eat More Fish To Boost Hdl Cholesterol
Including fish in your diet can increase HDL cholesterol in a short period of time. In a study published in February 2014 in the journal PLoS One, researchers concluded that a diet rich in foods including fish showed an increase in the size of HDL particles in the body, which could help improve cholesterol transport through the body. The researchers saw the positive effects of a diet that included fish in as little as 12 weeks.
Omega-3 fatty acids, which are the type of fatty acids found in fish, can help increase your HDL cholesterol, Ahmed says. Two servings of fatty fish per week, including salmon, mackerel, or albacore tuna, can help you hit your omega-3 goals. Youll also get omega-3s from flaxseeds, mixed greens, and walnuts in your diet.
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Unwind With A Glass Of Wine To Increase Hdl Cholesterol
Research shows that moderate drinking can increase good cholesterol levels. According to the;Mayo Clinic, this means having up to one alcoholic drink per day for women, as well as for men over age 65; men under 65 can have up to two drinks per day.
A study published in February 2016 in the journal PLoS One;concluded as much. For nearly 11,000 adults, researchers found that low to moderate alcohol consumption led to higher levels of HDL cholesterol. It also helped get them to healthier overall cholesterol levels, decreasing triglycerides and lowering LDL cholesterol.
Drinking too much alcohol, on the other hand, can reverse these health benefits and lead to weight gain, high blood pressure, and high triglyceride levels as well as addiction for some.
Skepticism About The Hdl Hypothesis
The cholesterol contained within HDL is known to be inversely related to cardiovascular disease; however, several failed clinical trials have created doubt HDL’s ability to reverse atherosclerosis in patients. Several of these trials aimed at raising HDL cholesterol. Large outcome trials using niacin, fibrates, or cholesterol-ester-transfer-protein inhibitors were performed but overall showed negative results or were only positive in subgroups . These studies showed that simply raising HDL cholesterol will not reverse atherosclerosis. These negative studies were followed up with genetic studies, which indicated that low HDL cholesterol is not causally linked to atherosclerotic events . A potential explanation for these inconsistent studies is due to the fact that HDL can be dysfunctional and lose their protective properties, such as in diabetes or inflammation. In periods of inflammation, apolipoprotein AI exhibits extensive posttranslational modifications through oxidative processes, particularly by myeloperoxidase, a peroxidase enzyme expressed in neutrophil granulocytes. The myeloperoxidase pathway inhibits cholesterol efflux causes HDL to lose its endothelial cell protective effects .
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Cholesterol And Healthy Eating
What we eat has an impact on our cholesterol levels and can help reduce our risk of disease. Try to eat a wide variety of foods from each of the five food groups. Not only does this help to maintain a healthy and interesting diet, but it provides essential nutrients to the body.;
The Heart Foundation recommends:;
- Plenty of vegetables, fruits and wholegrains.
- A variety of healthy protein sources , legumes , nuts and seeds. Smaller amounts of eggs and lean poultry can also be included in a heart healthy diet. If choosing red meat, make sure it ;is lean and limit to 1-3 times a week.
- Unflavoured milk, yoghurt and cheese. Those with high blood cholesterol should choose reduced fat varieties.
- Healthy fat choices ;nuts, seeds, avocados, olives and their oils for cooking
- Herbs and spices to flavour foods, instead of adding salt.
Also, be mindful on how much you are eating and whether you are filling up on unhealthy foods. Portion sizes have increased over time and many of us are eating more than we need which can lead to obesity and increase our risk of cardiovascular disease.;
Ideally, a healthy plate would include servings of ; ¼ protein, ¼ carbohydrates and ½ vegetables.
Serving size can vary depending on age, gender and specific nutrition needs.;
Other Conditions And Medications Associated With High Hdl
High HDL is also linked to other conditions, including:
- thyroid disorders
- inflammatory diseases
- alcohol consumption
Sometimes cholesterol-controlling medications can also raise HDL levels. These are usually taken to lower LDL, triglyceride, and total cholesterol levels. Medication types that have been linked to increased HDL levels include:
- bile acid sequestrants, which decrease fat absorption from the foods you eat
- cholesterol absorption inhibitors
- omega-3 fatty acid supplements, which lower triglycerides in the blood, but also increase HDL cholesterol
- statins, which block the liver from creating more cholesterol
Increasing HDL levels is usually a positive side effect in people who have low HDL levels as in most cases, it decreases their risk of developing cardiovascular disease.
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