How To Raise HDL
Raising HDL levels can be easy if one's diet is altered to include healthy choices. The good cholesterol gives protection from heart disease because it works to clean out excessive cholesterol within arteries. Optimum levels should be above 40 mg/DL. In trying to find ways on how to raise HDL it is important to shed those extra pounds. Reducing weight helps to lower bad cholesterol and triglycerides and raise good cholesterol in the prevention of diabetes, heart disease and stroke. Limit alcohol intake, stop smoking, decrease trans fats, and increasing fiber all help to increase good cholesterol levels. These changes along with a regular exercise program will be very beneficial to one's health. Watch those carbohydrates, any products that contain partially hydrogenated vegetable oils, and foods that contain white flour. Another beneficial ingredient to health is God's word. "My son, attend to my words; incline thine ear unto my sayings. Let them not depart from thine eyes; keep them in the midst of thine heart. For they are life unto those that find them, and health to all their flesh" (Proverbs 4:20-22).
Diet alterations should include the elimination of saturated fats but the increase of monounsaturated and polyunsaturated fats. Studies have shown that low-fat diets can be bad for health because the body needs a certain amount of fat in order to operate properly. Raising HDL levels means substituting animal and dairy fat for healthier choices, such as the fatty acids found in fish, canola and olive oil. When choosing the right foods, keep in mind that natural and organic should be chosen over processed foods. Processed foods have added chemicals and unhealthy additives, are usually higher in calories and sodium, and offer very little nutrients. Eating lots of fresh fruits, vegetables, along with whole-grains, and high-fiber foods are excellent choices. Good choices of fiber include oats, oranges, pears, carrots, and dried peas and beans.
Drug treatments affect cholesterol levels by raising HDL levels and lowering LDL levels. A doctor will usually prescribe treatment for high triglycerides and or high LDL and low HDL lipids. Drug treatments will also include lifestyle changes that affect diet and activity levels. Physicians normally prescribe losing weight, increasing physical activity, and staying on medication for optimum results. These are the most effective ways on how to raise HDL and lower LDL blood lipids. Other risk factors for high cholesterol include age and gender along with heredity. Some people are predisposed to developing high cholesterol and weight or diet may not be a factor. For these people drug treatments are the best method in treating cholesterol issues.
Cholesterol is a fatty substance that can build up within one's arteries. Over time blockages can cause other problems, such as a heart attack or stroke. The arteries become narrowed and the blood flow to the heart may be restricted. Since blood carries oxygen to the heart, a diminished supply might cause chest pain and eventually a heart attack. Some people have had heart attacks and had no pain at all. This is another reason why it is so important to have cholesterol levels checked periodically. Heart attacks usually cause damage to the heart and over time can cause so much damage it may be irreversible. Blockages that are found early may be fixed through inserting a balloon into the artery, called a stint. Stints help to increase the artery so blood flow can be restored to the heart.
There are some very important and significant changes that a person can do to significantly reduce chances for developing heart disease. Many websites online offer some valuable information on how to raise HDL levels through diet and exercise and many of them stress the importance of other vital lifestyle changes. One of these is the cessation of smoking. Smoking can tremendously increase changes for heart disease and stroke. Smoking causes irritation to arteries causing them to constrict and make them less pliable. It also has a bad effect on cholesterol levels. Smoking also leads to high blood pressure and studies have shown that it puts one at risk for lung and esophagus cancer as well. Do a search online on how to raise HDL by finding out how alcoholic intake affects blood lipid levels. A small amount of alcohol may be beneficial but too much can be extremely detrimental.
Another significant indicator that one is at risk for heart disease is high blood pressure. Like high cholesterol, high blood pressure usually has no symptoms and can easily go undetected if not checked by a physician. High blood pressure places people at risk for heart disease and stroke. There are many medications on the market today that are very effective in controlling blood pressure. These medications along with dietary changes and following an exercise program can help with blood pressure problems and raising HDL levels. High cholesterol and blood pressure are usually brought on by several factors. Weight gain, age, sedentary lifestyle, and hereditary can all play a part in developing heart disease.
How To Lower LDLHow to lower LDL begins with exercise and eating foods that are lower in cholesterol and saturated fat. Low-density lipoproteins, or LDL is the bad cholesterol found within the arteries. This waxy substance can increase one's risk for developing heart disease. Build up of this waxy substance can eventually cause "hardening of the arteries" and lead to a heart attack or stroke. Since people with high cholesterol usually don't have symptoms it is best to get a screening through a doctor at least every 5 years. There are some foods that help tremendously to lower cholesterol within the arteries. Some of the best fruits to lower LDL include apples, oranges, pears, strawberries, grapefruit, and melons. Basically all fresh fruit choices are beneficial as are fresh veggies but choosing organic is much better because of pesticides that are used by many growers.
Whole-grains, fresh fruits and vegetables are the best foods choices for those working on ways to lower blood lipids. Soy products are also good to include in one's diet. The preferred meat to eat would be fish, especially wild salmon, and low fat choices such as turkey, chicken, and other lean cuts. Don't forget to include fruits to lower LDL with other high fiber foods such as oatmeal. For cold cereal, try a bowl of cheerios, without adding sugar, using soy or non-fat milk. Switching from dairy to soy isn't as hard to do as some people think. The consistency is much the same and some of the soy milk includes flavorings, such as vanilla or chocolate. If soy isn't to one's liking then try gradually substituting whole milk by going from whole to 2% to 1% to nonfat; doing this gradually will make it easier to switch permanently.
Dietary changes can be difficult because old habits may be hard to break. For some people it might be best to start out slowly and gradually replace one bad food with a healthy choice. Set some goals and introduce a new healthy alternative at least once per day. The long-term effects on the body are worth the change since good benefits come with those changes. Optimum low-density lipids should be less than 100 mg/dL. Some websites have very helpful information on how to lower LDL levels and why it is important to do so. Many of these concentrate on heart healthy food choices and a continuous exercise plan for effectiveness. These sites recommend at least 30 minutes of exercise 3 to 4 times per week for optimum results. Try to stick to an exercise routine that is enjoyable. There are many fitness clubs that offer alternative ways to exercise and have special trainers that will help in the process.
The benefits in finding out how to lower LDL levels are tremendous when put into practice. Reducing the risks for developing heart disease help to increase longevity but more than that, provides health benefits that raise quality of life. Eating right and exercising regularly will help to lower blood pressure and help the body to feel satisfied. Eating the wrong foods can lead to lethargy and digestive problems. Nutritionists say that if a person wants the body to feel good that it must be given the right nutrients to do so. Putting bad fuel in a vehicle will cause it to run poorly, the same is true for the human body.
Another reason to eat healthier is because it is God's will that His children live in abundant health. "Beloved, I wish above all things that thou mayest prosper and be in health, even as thy soul prospereth" (3 John 1:2). Reading God's word is beneficial for spiritual, mental, and physical health and the guidelines that He gave the Children of Israel included a plan for eating healthy. The Lord has given us many healthy choices that help our bodies to function properly including fruits to lower LDL. Polyphenolic compounds are found in red and purple grapes and red wine. These compounds prevent oxidation of LDL thus supporting lowering of cholesterol levels.
Adding garlic to food is another way to lower blood pressure, cholesterol levels, especially bad lipids. There are some healthy alternative ways to prepare foods that are already part of one's diet by adding nuts, herbal seasonings, and garlic. Learn to be adventurous with healthy additives by adding walnuts to a salad or get helpful tips online by looking up information on how to lower LDL levels. For healthy snacks try dried fruits to lower LDL, or trail mixes. Consumers that are concerned with nourishing choices have influenced fast food establishments to offer salad and fruit options on their menus. So even if time constraints are an issue, there is no reason why one can't choose healthier alternatives when eating out.