Learn What is HDL Cholesterol

What is Cholesterol HDL?

Cholesterol HDL also known as HDL cholesterol are Lipoproteins which are combinations of lipids (fats) and proteins. They are the form in which lipids are carried in the blood. The high – density lipoproteins carry cholesterol from the tissues of the body to the liver so it can be removed (in the bile). It is considered that HDL cholesterol is the “good” cholesterol. The higher the HDL cholesterol level the less likely for you to contract coronary artery disease.

No matter how small an increase of HDL cholesterol may prevent heart attacks. For each 1 mg |dl increase in HDL cholesterol there is a 2 to 4% lowering in the risk of coronary heart disease. Although there are no formal guidelines of treatment, there are proposed treatment goals for patients with low HDL cholesterol who are then advised to increase their HDL cholesterol to above 35mg | dl in men and 45mg | dl in women with a family history of coronary heart disease. For persons already diagnosed coronary heart disease it is advised increase HDL cholesterol to approach 45 mg | dl in men and 55mg in women.

How can you increase our HDL levels?

1)Lose Weight – Persons who is obese develop a lower amount of LDL cholesterol as well as HDL cholesterol. A decrease in weight should raise your HDL levels. This is essential if you excess weight is stored 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 drastically expand your HDL levels. On the other hand more than two may lead to substantial health problems including but not limited to heart failure. In some cases even the casual number of drinks may result in problems.

4)Aerobic Exercise – To many people 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 findings suggests that the duration of the exercise, rather than the intensity, is the more vital factor in raising HDL Cholesterol.

5)Cut out Trans fatty acids – Trans fatty acids are found in many of our favorite prepared foods; that is anything that reads “partially hydrogenated vegetable oils” on the nutrition label; so taking out them from your diet is not a trivial task. Trans fatty acids not only expand LDL cholesterol levels but also shorten your HDL cholesterol levels. Therefore removing these foods from your diet will cause a significant increase in HDL levels.

6)Add soluble fiber to your diet – Dissolvable fibers are found in oats, fruits, vegetables, and legumes, and lead in both a reduction in LDL cholesterol and an increase HDL cholesterol. It is encouraged to take at least two servings a day.