Today I will talk about methods for reducing high cholesterol by increasing level of high density lipoproteins (HDL), or "good" cholesterol. You can find out more about HDL in my previous post 5 Facts About Cholesterol. Let me remind you that HDL is known as a "transport" for excessive cholesterol back from other parts of the body to liver. HDL can actually even remove some of the cholesterol that is already attached to the artery walls by low density lipoproteins (LDL). But, very high levels of HDL are not good either. So, it is very important keeping your HDL level under control. Please, note, when you should start reducing high cholesterol by increasing your HDLs:
- For men: if your HLD level is less than 40 mg/dL (or 1.0 mmol/L)
- For women: if your HDL level is less than 50 mg/dL (or 1.3 mmol/L)
Your doctor will be right by saying – “Change lifestyle, eat healthier food, more positive emotions and you’re good!”
So, what does it actually mean? Let’s follow simple steps towards reducing high cholesterol levels with the help of more HDL.
Healthy diet is a MUST!
This includes avoiding any overcooked meats, foods that contain saturated and trans fats, high carb and fats food, inadequate dietary antioxidants, minerals and vitamins. Healthy fats, like unprocessed vegetable oil, along with plenty of antioxidants will keep your lipoprotein particles fresh and circulating normally. There are two kinds of diet which both help raising your HDL – low-carb diet and low-fat diet. I will focus on these two in my next posts.
Exercise
Even moderate exercises each day can help raising your “good” cholesterol because they raise your heart rate and thus blood flow improves. Try adding daily walk during your lunch hour, 10 minutes physical activity several times a day. For more intense exercises consider 30 to 60 minutes a day of riding your bike, swimming, playing favorite sports, etc. Experts say that the duration of exercise rather than the intensity is the more important factor in fighting high cholesterol.
Loose extra weight if you have some
For every 6 pounds (2.7 kilograms) you lose, your HDL may increase by 1 mg/dL (0.03 mmol/L). If you start following your daily exercise routine and choose healthier foods — two other ways to increase your HDL cholesterol — you will more likely be moving towards a healthier weight in the process.
Stop smoking and drinking too much of alcohol
Just stop! If you need some ways for quitting cold turkey – read How To Stop Smoking. If you still think that it’s hard to quit, note, that just 24 hours after quitting, your risk of a heart attack decreases. Within 15 years, your risk of heart disease is similar to someone who never smoked.
Get enough of sleep
Try going to bed no later than 11 p.m. This is when all needed process in your body start taking place and all needed hormones are being released only during your sleep. After 12 a.m they stop.
Medications
There are several types of medication that can help you increase HDL cholesterol. But you should consult your doctor before taking any of it and take exactly as doctor directed. In general, increasing HDL levels should be always supervised by a doctor.
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