Heres How To Raise Your Good Hdl Cholesterol Level
When two-time Grammy winner Anderson .Paak sang Make It BetterI just wanna make you feel good now/Do you want to make it better? he was hoping to improve a deteriorating relationship and mend a breaking heart. You might want to do the same by making your levels of good HDL cholesterol better so you can mend your heart and liver and have a better relationship with your body.
When two-time Grammy winner Anderson .Paak sang Make It Better I just wanna make you feel good now/Do you want to make it better? he was hoping to improve a deteriorating relationship and mend a breaking heart. You might want to do the same by making your levels of good HDL cholesterol better so you can mend your heart and liver and have a better relationship with your body.
The newest research reveals that having an HDL level of 55mg/dL or higher helps your gut biome block common inflammatory signals so they dont damage the liver. For the 25% of American adults with non-alcoholic fatty liver disease, elevating HDL levels can help prevent serious complications such as cirrhosis.
We also know that HDL serves as a chemical shuttle, moving heart-damaging LDL cholesterol from peripheral tissues to the liver so it can be excreted. That helps protect you from atherosclerosis, heart attack and stroke.
So how do you tamp down inflammation and elevate your healthful HDL levels?
What Is Hdl Cholesterol
High-density lipoprotein is a protective form of cholesterol that carries bad cholesterol away from the arteries and into the liver where it can be broken down and eliminated from the body.
When your HDL is high60 milligrams per deciliter or higheryour risk of heart attack or heart disease is lower. When your HDL is lowfor women less than 50 mg/dl, for men less than 40 mg/dlyour chances of having a heart attack or heart disease are increased.
Here are several types of foods you should consider eating more often to raise your HDL and lower your LDL.
The Advantages Of Eating Beets
While eating beets can potentially help with quite a few health problems, like a buildup of toxins in the body, beetroot juice might be just what your diet needs to give your HDL levels a boost . Dr. Guy L. Mintz, director of cardiovascular health and lipidology at Sandra Atlas Bass Heart Hospital at North Shore University Hospital, told Livestrong that research has shown beetroot juice can increase your high-density lipoproteins.
HDL helps your body’s cleanup crew when it comes to cholesterol. As Medical News Today explains, they transport excess cholesterol from your tissues to your liver, where it can begin the process of being removed from your body. Conversely, LDL does the opposite and transports cholesterol to the tissues throughout your body. Too little HDL and/or too much LDL can lead to unhealthy amounts of cholesterol in your system. Fortunately, as Dr. Mintz points out, beetroot juice can potentially lower LDL levels, giving you a potential one-two punch when it comes to managing cholesterol.
Although beets and beetroot juice might be good for your cholesterol, beets do contain sugar, so portion control is important . One more quick note: Consuming beets can turn your urine either pink or red .
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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.
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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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.
So Which Food Products Lower The Level Of Cholesterol Naturally
Animal products with a high fat content, such as fatty meat, whole milk, cheese or butter, as well as heavily sweetened foods and large amounts of alcohol, increase the level of cholesterol and should therefore be avoided. But which foods have the opposite effect and have a positive impact on your cholesterol levels? We have summarised the top 6 for you here:
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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.
Lifestyle Changes To Improve Your Cholesterol
Cholesterol is a waxy, fat-like substance in your body. Your body uses it to protect nerves, make cell tissues, and produce certain hormones. Your liver makes all the cholesterol your body needs. But you also get cholesterol directly from food you eat. Common sources include eggs, meats, and dairy products. This can add too much cholesterol into your body. If this happens, you may have high cholesterol. That can have negative effects on your health. Luckily, there are lifestyle changes you can make to improve your cholesterol.
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How To Increase Your Hdl Cholesterol Levels
High levels of HDL cholesterol, often called “good” cholesterol, are associated with a reduced risk of coronary artery disease . It appears that HDL particles “scour” the walls of blood vessels, cleaning out excess cholesterol that otherwise might have been used to make the plaques that cause CAD. The HDL cholesterol is then carried to the liver, where it is processed into bile, and secreted into the intestines and out of the body.
So, the current theory goes, when we measure a person’s HDL cholesterol level, we are measuring how vigorously his or her blood vessels are being “scrubbed” free of excess cholesterol.
Health Concerns About Dairy Fact Sheet
Many Americans, including some vegetarians, still consume substantial amounts of dairy products. And government policies still promote these products, despite scientific evidence that questions their health benefits and indicates their potential health risks. Though dairy is marketed as an essential food for strong bones, there is more to the story. Some important things to consider include potential health problems like heart disease, certain cancers, digestive problems, and type 1 diabetes.
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Know Your Numbers And What To Do About Them
When it comes to cholesterol, it’s important to know your numbers. Hyperlipidemia means your blood has too many lipids , such as cholesterol and triglycerides. One type of hyperlipidemia, hypercholesterolemia, means you have too much non-HDL cholesterol and LDL cholesterol in your blood. This condition increases fatty deposits in arteries and the risk of blockages.
Another way your cholesterol numbers can be out of balance is when your HDL cholesterol level is too low. With less HDL to remove cholesterol from your arteries, your risk of atherosclerotic plaque and blockages increases.
If youre diagnosed with hyperlipidemia, your overall health and other risks such as smoking or high blood pressure will help guide treatment. These factors can combine with high LDL cholesterol or low HDL cholesterol levels to affect your cardiovascular health. Your doctor may use the ASCVD Risk Calculator to assess your risk of a coronary event in the next 10 years.
The good news is, high cholesterol can be lowered, reducing risk of heart disease and stroke. If youre 20 years or older, have your cholesterol tested and work with your doctor to adjust your cholesterol levels as needed.
Often, changing behaviors can help bring your numbers into line. If lifestyle changes alone dont improve your cholesterol levels, medication may be prescribed. Lifestyle changes include:
Whats New If Youre Healthy
For healthy Australians, the Heart Foundation now recommends unflavoured full-fat milk, yoghurt and cheese, as well as the reduced-fat options previously recommended.
The change comes after reviewing research from systematic reviews and meta-analyses published since 2009. These pooled results come from mostly long-term observational studies.
This is where researchers assess peoples dietary patterns and follow them for many years to look at health differences between people who eat and drink a lot of dairy products and those who consume small amounts.
Researchers run these studies because it is not practical or ethical to put people on experimental diets for 20 or more years and wait to see who gets heart disease.
So when results of the recent studies were grouped together, the Heart Foundation reported no consistent relationship between full-fat or reduced-fat milk, cheese and yoghurt consumption and the risk of heart disease. The risk was neither increased nor decreased.
Put simply, for people who do not have any risk factors for heart disease, including those in the healthy weight range, choosing reduced-fat or low-fat options for milk, yoghurt and cheese does not confer extra health benefits or risks compared to choosing the higher fat options, as part of a varied healthy eating pattern.
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Food Supplements That Do Not Help With Cholesterol
Many extracts and supplements have been promoted for their overall health benefits and lipid-lowering effects, but do they work?
We reviewed the available scientific research and found that the following supplements had no good evidence to support those claims:
Selenium: Supplements may help lower cholesterol in people with low levels of selenium, but not in people with normal levels of selenium. There is not enough scientific evidence to say that selenium protects against cardiovascular disease.
Calcium: Results here are mixed, but the bottom line is calcium supplementation does not improve cholesterol levels.
Garlic supplements: Raw, powdered, and aged garlic supplements had no effect on cholesterol levels.
Policosanol: This substance, which is extracted from sugar cane wax, did not improve cholesterol.
Coconut oil supplements: There is mixed evidence about the cardiovascular benefits or harm of coconut oil. It is not an evidence-based alternative treatment for high cholesterol levels.
Coconut water: There is no high-quality data about coconut water improving cholesterol levels.
Resveratrol supplements: There is no evidence that these improve cholesterol levels in humans.
Soy isoflavones supplements: Taking supplements of soy isoflavones does not improve cholesterol levels.
What About A Low
Substantial evidence now shows that a low-fat diet often reduces rather than increases HDL levels. This result is not specifically caused by not enough fat, but rather, is caused by consuming too many carbohydrates. The American Heart Association and the American College of Cardiology have quietly stopped recommending low-fat diets for heart disease prevention. Indeed, it is low-carb diets and not low-fat diets which are associated with higher HDL levels.
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Tips How To Increase Good Cholesterol Levels Naturally
HDL or high density lipoprotein has long been thought to have a positive effect on cardiovascular health. HDL, commonly known as good cholesterol, functions as a shuttle that carries cholesterol from the blood to the liver. Therefore, the way to increase good cholesterol is always a concern of many people.
If you are still struggling to do this, this article is for you. In this article, we present you useful tips to help you increase good cholesterol. The application of natural tips always receives the priority of everyone. But first, to determine exactly what your condition is, let’s look at some basic information about good cholesterol.
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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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.
Cut Back On Sugar For Higher Hdl Cholesterol Levels
According to a study published in November 2015 in the journal Nature, a diet high in carbohydrates like added sugar, white bread, cookies, and cakes reduces HDL cholesterol levels, increasing the risk for metabolic disorders. Refined carbohydrates found in foods labeled low-fat make these just as bad as full-fat foods because the fat is often replaced with carbohydrates from added sugar and other starches.
A study of 2,500 people with diabetes, published in October 2016 in the journal Nutrition Metabolism Cardiovascular Disease, found that following nutritional recommendations to limit added sugar in the diet was linked to significantly higher HDL cholesterol levels.
When trying to reduce added sugar in your diet, Ahmed says its best to slowly replace sugars with fruits and vegetables. He adds, Also try to avoid trans fats, including fried foods or those prepared with shortening, since these may also reduce HDL.
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