Work In Some More Movement To Your Daily Tasks
Do you need to start running every day? Do you need to join a gym or buy a bunch of home fitness equipment? If you want to, go ahead! But there are many other choices, and finding a routine that works for you is whats most important.
Ideally, you want to aim for at least 2.5 hours of moderate physical activity every week. You can break that up however you like. You might focus on doing something every day, or you could dedicate yourself to just a few days per week. The key is to just get started.
For example, do you usually take the elevator? Take the stairs instead. Do you walk your dog every day? Go a little farther than usual, or walk at a faster pace. Need to go shopping? Park farther away than you normally do. Catching up on your favorite TV series? Try stretching, dumbbells or kettlebells while youre watching rather than just sitting on the couch. Also look for chances to bring motion into your daily life, such as walking while you talk on the phone.
If youre feeling good, work up to more intense physical activity, like lap swimming, jogging or hot yoga. Dont overexert yourself, but remember that regular and consistent exercise has benefits beyond managing your cholesterol. It also helps reduce blood pressure and builds your overall physical, mental and emotional well-being.
Even if you just go a little farther or a little faster than you usually do, that extra activity will be a big step in the right direction for your health.
How To Decrease Your Cholesterol Levels
In most people, high HDL is not harmful, so it doesnt necessarily require treatment. The action plan depends largely on how high your levels are, as well as your overall medical history. Your doctor can help determine whether you need to actively lower HDL levels or not.
Your overall cholesterol levels may be decreased by:
- not smoking
- drinking alcohol in moderate amounts only
- getting moderate exercise
- reducing saturated fats in your diet
- managing underlying health conditions, such as thyroid diseases
The American Heart Association recommends that everyone over the age of 20 gets a cholesterol test every four to six years. You may need to test more frequently if you have risk factors for high cholesterol, such as family history.
More research is needed to further understand how high HDL can be harmful in certain people. If you have a personal or family history of either high cholesterol levels or C-reactive proteins, talk to your doctor about steps you can take to regularly monitor your HDL levels.
Mechanism Of Reverse Cholesterol Transport
Our understanding of reverse cholesterol transport and its role in cholesterol efflux has progressed over the last few decades . Reverse cholesterol transport is a pathway by which cholesterol is transported from the artery walls to the liver for excretion from the body. It is through this process that the body reduces the amount of plaque buildup in vessel walls and reverses atherosclerosis.
HDL is synthesized in the liver and is a key factor in RCT. The liver releases the nascent HDL particles into the bloodstream. ATP-binding cassette transporter A1 translocates cholesterol to the cell surface, where they appear to form lipid domains that interact with amphipathic -helixes in apolipoproteins. ApoA1 and A2 on HDL stimulate the enzyme LCAT, which then esterifies the cell surface cholesterol molecules to form cholesteryl ester, which migrate to the core of the HDL particle to form mature migrating HDL. Cholesterol esters are then exchanged for triglycerides in apoB100-containing lipoproteins . These cholesteryl esters are then taken up by the liver through the LDL-R Receptor. Finally, a liver protein named SR-B1 is the HDL receptor expressed on liver cells, allowing the liver to endocytose HDL, removing it from circulation .
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How Can Levels Of Hdl Cholesterol Be Increased
- The first step in increasing HDL cholesterol levels is by implementing and maintaining therapeutic life style changes.
- Regular aerobic exercise, loss of excess weight , and smoking cessation will increase HDL cholesterol levels.
- Regular alcohol consumption in moderation will also raise HDL cholesterol. Because of other adverse health consequences of excessive alcohol consumption, alcohol is not recommended as a standard treatment for low HDL cholesterol.
Drop Excess Pounds To Increase Hdl Cholesterol
If youre overweight or obese, shedding those excess pounds can help to raise HDL cholesterol. Leah Groppo, RD, CDE, clinical dietitian at Stanford Health Care in Stanford, California, says that losing around 7 percent of your total body weight is enough to cause a metabolic shift.But as Groppo notes, Maintaining weight loss is key.
Abdominal obesity fat that accumulates around your waist rather than in the hips and thighs seems to be associated with heart disease risk and lower levels of the good cholesterol. Weight loss is especially helpful for people who have an apple-shaped body.
Effective weight-loss methods include diet, exercise, and surgery. A study published in January 2014 in the journal Surgery for Obesity and Related Diseases;found that 318 participants who received laparoscopic adjustable gastric banding showed a significant increase in their HDL cholesterol long-term, 12 years later.
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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.
Does Lowering Ldl Cholesterol Prevent Heart Attacks And Strokes
Lowering LDL cholesterol is currently one of the primary public health initiatives preventing atherosclerosis and heart attacks.
The benefits of lowering LDL cholesterol are:
- Reduces or stops the formation of new cholesterol plaques on the artery walls
- Reduces existing cholesterol plaques on the artery walls and widening the arteries
- Prevents the rupture of cholesterol plaques, which initiates blood clot formation and blocks blood vessels causing heart attack or stroke
- Decreases the risk of strokes
The same measures that decrease narrowing in coronary arteries also may benefit the large arteries in the neck and brain as well as the femoral arteries that supply blood to the legs and the arteries that supply blood to the intestine.
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Which Foods Increase Ldl Cholesterol Levels
Your diet plays a massive role in determining your cholesterol levels. Foods high in trans fats, saturated fats, and salts can be especially dangerous. These include:
- Red meats
- Donuts, cookies, crackers, and other baked goods
- Fast foods
- Chicken with the skin on
- Cured or processed meats
Many food items you find in the store may have trans and saturated fats and high sodium, so make sure to carefully read the nutrition information before buying.
Prepare Your Food A Little Differently
Its not only what you eat its how you eat it. Just as you can change what you buy in the grocery store, you can also choose healthier ways to make your food that help lower your cholesterol naturally. For example:
- Trim fat and remove the skin when cooking meat or fish. This helps you get the protein while reducing fat intake.
- Focus on boiling, broiling, baking, poaching or grilling. These are better methods of preparation than deep frying or breading, which can bring in extra fat.
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Why Is Hdl Helpful
LDL causes plaque build-up, and, over time, can lead to heart attack and stroke. HDL works in your bloodstream like a scavenger or cleaner. It removes the bad LDL cholesterol from the blood, taking it to your liver to be excreted.
Its critical to keep your LDL low ideally, under 100. You also want to keep your HDL high ideally, 50 milligrams per deciliter of blood or higher.
When HDL levels dip below 40 milligrams per deciliter, your risk of heart disease rises.
Hdl: The Good But Complex Cholesterol
More HDL cholesterol is better, but the benefits may depend on how you get there.
In the simplest telling of the cholesterol story, HDL fights LDL . Like knights in shining armor, HDL particles patrol the blood vessels, snatching cholesterol from circulating LDL particles and from the dangerous, gooey plaque that lines artery walls. The knights of the HDL cholesterol carry their fatty cargo to the liver for recycling or disposal.
The;real;story isn’t quite so simple. HDL cholesterol is turning out to be a much more complex substance than we once believed. Instead of a single kind of particle, HDL cholesterol is a family of different particles. Although they all contain lipids , cholesterol, and proteins called apolipoproteins, some types are spherical while others are doughnut-shaped. Some types of HDL are great at plucking cholesterol from LDL and artery walls while other types are indifferent to cholesterol, and some even transfer cholesterol the wrong way into LDL;and;cells.
To further complicate matters, different HDL types do more than just carry cholesterol. Some protect LDL from being chemically altered by oxygen, a change that makes LDL extra harmful to artery walls. Under some circumstances, though, they can do just the opposite. Various HDL particles can ease inflammation in artery walls, stimulate production of nitric oxide, a molecule that helps artery walls relax, and help prevent blood clots from forming inside arteries.
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Starches Grains And Legumes
Make half of your grains whole grains. The amount you need each day depends on your age, gender and calorie needs.
- Choose low-fat baked goods , brown rice, whole-grain pasta, corn, baked potatoes, dried peas and beans, whole-grain breads and cereals.
- Limit pies, cakes, pastries, muffins, doughnuts, croissants, quick breads, cookies, crackers, granola, chips, fried foods.
Limiting Saturated And Trans Fats
Here are some ways to lower your intake of saturated and trans fats:
- Maintain a diet that emphasizes fruits, vegetables, whole grains, low-fat dairy products, poultry, fish and nuts. Also limit red meat and sugar-sweetened foods and beverages.
- Opt for naturally occurring unhydrogenated vegetable oils such as canola, safflower, sunflower or olive oil.
- Look for processed foods made with unhydrogenated oil rather than saturated fat or hydrogenated vegetable oils.
- Use soft margarine as a substitute for butter and choose soft margarines over harder stick forms. Look for 0 g trans fat on the Nutrition Facts label.
- Doughnuts, cookies, crackers, muffins, pies and cakes are examples of foods high in trans fat. Dont eat them often.
- Limit commercially fried foods and baked goods made with shortening or partially hydrogenated vegetable oils. These foods are very high in fat, and its likely to be trans fat.
- Limit fried fast food. Commercial shortening and deep-frying fats are still made by hydrogenation and contain saturated and trans fats.
Consider using a food diary to keep track of what you eat. Its a handy way to evaluate the healthy, not-so-healthy and unhealthy foods youre making a part of your everyday diet.
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Best Diet For Low Cholesterol
Numbers one vegetables oils with omega 3 & 6 fatty acids , numbers two add some fruit in your diet like the apple , strawberry , grapes , you better add the salmon fish or some oats & barley and whole grains , nuts walnuts very good for increasing HDL & reducing LDL , as I was mentions before you can eat almost everythings excluding the fry things , However some foods, such as corals have been add with phytosterols. Eating foods containing phytosterols as part of a balanced diet can lower bad LDL cholesterol. The reason is that they lower your cholesterol absorption11.
Tip: Foods that increase phytosterols are only effective if you eat them regularly. Keep in mind that these foods are usually much more expensive than everyday foods. Your overall diet is the most important.
No single diet can lower cholesterol and focus on the quality of the overall diet. A diet rich in vegetable , fruits, nuts & seeds will help you control your cholesterol , reduce your risk of heart disease. read more article here
Triglycerides In Your Blood
In addition to cholesterol, your blood also contains a type of fat called triglycerides, which are stored in your bodys fat deposits. Hormones release triglycerides to make energy between meals.;
When you eat, your body converts any extra energy it doesnt need right away into triglycerides.
Like cholesterol, your body needs triglycerides to work properly. However, there is evidence to suggest that some people with high triglycerides are at increased risk of heart disease and stroke.;
If you regularly eat more energy than you need, you may have high triglycerides .;
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Medicines To Lower Your Cholesterol Level
Medicines called statins are most often used to lower cholesterol levels. There are other cholesterol-lowering medicines that your doctor might prescribe, like resins, fibrates, and niacin. If you need to take a medicine to lower your cholesterol level, your doctor will help you find the one that works best for you.
Estrogen replacement therapy lowers your bad cholesterol level and raises your good cholesterol level. However, studies have not shown that it lowers the risk of heart disease.
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.
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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.
How The Fat You Eat Affects Cholesterol Levels
The relationship between the fat we eat and our health, particularly our cardiovascular health, has been hotly debated for many years.
Heres what you need to know:
Not all fats are created equally.
The kinds of fat you eat matter more than the amount.
There are different types of fats in our diet:
Polyunsaturated fats: essential and important nutrients
Monounsaturated fats: can come from plant or animal products and are generally considered healthy
Saturated fats: less healthy than mono- and polyunsaturated fats
Trans fats: unhealthy fats
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How Can High Ldl Or Bad Cholesterol Levels Be Lowered
Therapeutic lifestyle changes to lower cholesterol
It must be emphasized that lifestyle modification remains a critical component of health promotion and ASCVD risk reduction, both prior to and in concert with the use of cholesterol-lowering drug therapies.- 2013 ACC/AHA Guideline on the Treatment of Blood Cholesterol to Reduce Atherosclerotic Cardiovascular Risk in Adults
- Therapeutic lifestyle changes to lower LDL cholesterol can help lower and maintain levels naturally. This may involve:
- Getting regular exercise
- Eating a heart healthy diet low in saturated fat and cholesterol
Newer medications, PCSK9 protein antibodies, Alirocumab and evolocumab are potentially useful in treating certain patients where diet and statins have failed to adequately lower LDL level.
Foods fortified with plant sterols and stanols
What Causes High Triglyceride Levels
High triglyceride blood levels may be genetic or they may be acquired. Examples of inherited hypertriglyceridemia disorders include mixed hypertriglyceridemia, familial hypertriglyceridemia, and familial dysbetalipoproteinemia.
Hypertriglyceridemia can often be caused by nongenetic factors such as obesity, excessive alcohol intake, diabetes mellitus, kidney disease, and estrogen-containing medications such as birth control pills.
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Don’t Skip The Weights
While there’s less research on resistance training and HDL levels, there’s some evidence that it helps as much as aerobic exercise. While you don’t burn as many calories during resistance training, building muscle can raise your metabolism, according to an article from the University of New Mexico. A faster metabolism helps you burn calories even when you’re not working out.