Our Guide For Good Cholesterol
High-density lipoproteins (HDL) are believed to
remove cholesterol from the arteries. Also called good cholesterol, HDL
transports up one one-third of “bad” cholesterol in the blood to the liver,
where it is either reused or excreted. Studies show that high levels of HDL can
protect against cardiovascular disease, while levels below 40 mg/dL can increase
the risk.
Genetics is a major factor in determining one’s cholesterol levels, so some
people are naturally at higher risk. Generally, however, proper diet and
exercise are the simplest ways to increase good cholesterol levels. Doctors may
also prescribe HDL supplements for patients with special medical conditions,
such as diabetes and allergies. Here are some simple ways to boost your good
cholesterol:
1. Maintain a healthy weight
If you have a body mass index (BMI) over 25, you have high levels of low-density
lipoprotein (LDL), or bad cholesterol. Diet and regular exercise can help you
lose excess weight, lower LDL, and increase HDL. It is important to combine diet
and exercise, because diets alone can significantly lower HDL levels.
2. Avoid trans fats and eat more good fats
Trans fats are found in processed foods and fast food. They have been repeatedly
linked to obesity, which is often usually followed by a drop in good
cholesterol. Eat more foods with unsaturated fats, such as nuts and olive oil.
Also load up on fruits, vegetables, and whole grains.
3. Exercise regularly
Physical activity creates a temporary increase in HDL. To keep the numbers up,
stick to a regular exercise regimen. Try to burn 800 to 2200 calories per week.
This is equal to about 30 minutes of aerobic activity six days a week, or
walking eight to 12 miles a week. People who are not used to physical activity
may need to put in more exercise, as their good cholesterol is most likely
lower. Always start slow and work your way up to more intense exercises as you
get more used to the exercise.
4. Quit smoking
Smokers have higher LDL and lower HDL than non-smokers. Do not quit abruptly, as
withdrawal symptoms can become serious and even increase the risk heart disease.
Gradually reduce your tobacco intake over a few weeks instead.
IMPORTANT: Some dietary supplements contain additives which inhibit the effects
of the nutrients, or even harm your health. Buy only health supplements that are
GMP-compliant to make sure they do not contain chemicals such as starch, sugar,
silica, and gluten.
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