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HDL_cholesterol


Cholesterol levels are measured in milligrams (mg) of cholesterol per deciliter (dL) of blood:

• For men, HDL levels under 40 mg/dL increase the risk of heart disease.
• For women, HDL levels under 50 increase the risk of heart disease.
• An HDL level above 60 mg/dL is considered ideal for men or women.

Research has shown that HDL plays an important role in protecting your heart. Having a low HDL level is an independent risk factor for developing heart disease. That means even if your LDL and other risk factors are normal, having a low HDL level still increases your risk of heart disease.

Increased blood cholesterol and fat levels are associated with coronary heart disease and will lead to formation of blood clot. For heart attack victims, one high fat meal can lead to red cell sludging which can block the fine coronary blood vessels. The result could be a heart attack which may be fatal.

It is therefore wise to reduce yourintake of fat, (particularly saturated fat) Eating high fat meals whilst you are under pressure and feeling stressed is therefore not to be recommended. Subjected to excessive doses, the body can become saturated with the vitamin or mineral and this may hinder vital body functions.

Taking the above precautions and making sense to eat a balanced diet comprising about

Protein: 10-15%
Fat 30-35%
(half staturated; half unsaturated source)
Carbohydrate, Vit & Min: 50-60%

For an average person, this may mean:--

• cutting down on fat intake (particularly sat fats- from animal fats)
• Increased amount of complex carbohydrates so as to increase fibre intake (wholegrain Cereals, wholemeal, bran, pulses nuts n seeds and
• More fruits & vegetables

Coffeine is found mainly in coffee, tea, cocoa, drinking chocolate, and cola drinks Excessive caffeine consumption (abt 1000 mgms) each day equivalent to to 6 cups of coffee is harmful.

Hints to lower high cholesterol

Flaxseed and nuts r powerful weapons against high cholesterol And blood pressure

Studies show Flaxseed can lower cholest as much as 14.7%, nuts (walnuts), almonds (monounsaturated) 6.7% & LDCL cholesterol by 10.4%

Apple Can lower by 30% if you eat it out everyday. Pectin a gummy form of soluble fiber, has been shown to lower cholesterol. It binds with harmful LDL cholest and carries it out of ur body. It also relieves constipation and diarrhoea.

Oats and Barleyfeature beta-glucan. Like pectin beta-glu is sticky.

This stickiness helps slow down the movement of food through your stomach and small intestine, giving HDL particles more time to pick up cholesterol That means you reduce the chances that cholesterol will be carried by LDL PARTICLES to your artery walls. Two studies determined that adding 2 servings of oats, either in form of oatmeal or oat bran cereal, can reduce your cholesterol. In fact FDA recommends 4 servings contg beta-glucan each day to reduce the risk of cardiovascular disease.

In Harvard study of fiber intake, men who ate cereal fibre drastically lowered risk of heart disease.

More delicious ways to bring it down and keep it down. From carrots to chocolate.

Pomagranate juice can prevdent LDL oxidation, necessary step in the development of atherosclerosis.

Cranberies – helps prevent LDL oxidation.

Carrots _ can help your heart

Wheat germ _you can dissolve cholesterol & open up arteries with just a cup of wheat germ daily

Olive oil _ rich in Vit E, monounsaturated fat can be a tasty weapon angst cholesterol. JUST A 20 GMS OR ABT A TABLESPOOONFUL of oil could reduce ur risk of heart disease; Spanish & Greek study found virgin olive oil increased LDL’s resistance to oxidation and even the minor components of olive oil had major powers to stop LDL oxidation.

How to boost ur good cholest _

• Snack on walnuts
• Cook with olive oil
• Build up on fiber. Cereals, legumes,fruits & veg, and wholegrain bread
• Boost ur chromium intake Sources: apple with skins, fish, mushrooms, liver, nuts and asparagus

EAT more fish (Omega-3) to raise HDL, alcohol in moderation,

Chocolate – in small amts might help bec its chock-full of antioxidants.called polyphenols. Preventing oxidation of LDL in heart.

How to keep arteries clean

Frts & Veg give u plenty of fiber, which lowers cholest. They are also loaded with antioxidants that prevent bad cholest from becoming oxidized.

Cherry .. contains 17 compounds to clear away artery-clogging plaque. Dried cherries make a great snack, Fibre lowers cholest and potassium lowers blood pr, so ur heart does not do any overtime

A Whole Grape is greater than the sum of its parts, (skin, juice)

Apple contains pectin , a soluble fibre that lowers cholest. It is also a source of quercetin as well as potassium and magnesium, minerals that keep ur blood pr under normal.

Tomatoes, grapes, strawberry and sweet potatoes reduce cholesterol build up in the arteries Sweet potatoes are crammed with fibre, potassium, beta carotene, vit c to lower your blood pr & keep your arteries clear

EXERCISE

But brief bouts of exercise may not be enough.

It may take at least two hours per week of aerobic exercise such as walking, biking, or swimming -- preferably in sessions lasting for more than half an hour -- to get the HDL benefit.

That's according to a new research review published in the Archives of Internal Medicine.

The reviewers, who work at the University of Tokyo, included Satoru Kodama, MD. They pooled data from 25 studies on aerobic exercise and HDL cholesterol.

Together, the studies included some 1,400 adults, some of whom were assigned to get aerobic exercise for at least eight weeks. Participants weren't told to diet.

On average, participants worked out nearly four times per week, with each workout lasting for about 40 minutes.

Longer Workouts Better

The CDC recommends that people get at least 30 minutes of moderate-intensity physical exercise at least five days per week. Many people find it hard to devote long periods of time to exercise. So Kodama's team tried to figure out whether several short sessions would raise HDL cholesterol. They concluded that workouts needed to last more than half an hour to improve HDL cholesterol. However, further research is needed to confirm that finding. Exercise intensity didn't affect the findings. That is, it didn't matter whether participants got vigorous exercise or worked out at a gentler pace. The HDL benefits were greatest in people who weren't obese and those with high levels of total cholesterol. The reasons for those findings aren't clear.

FOOD ITEMS

Select healthier fats:

Fats can be included in your diet but with a limit. 25-35% of fat can be taken with your diet. You should avoid saturated fat in your diet. Also discard food that contains trans fats which boosts LDL cholesterol. Nuts, fish and foods comprising omega-3 fats are also good options to be included in your diet.

o Take alcohol in moderation:

Red wine** can be used in moderation and it helps in increasing HDL level. One drink for women and one to two drinks for men in a day is the recommendation for a healthy life.

o Increase Fiber intake:

Include food such as whole grains, bran, fruits and vegetables in your diet. These foods contain more dietary fiber. Fiber raises HDL levels and it also helps you to lose your weight.

** In place of wine, you can take grapes.

• Orange Juice
• Beans - kidney and red beans
• Olive Oil
• Oat bran
• Onions (especially raw)
• Soy Products
• Soluble Fiber
• Foods containing omega-3 fatty acids
• Walnuts
• Garlic
• Fish, poultry without the skin, lean beef
• Skim or low-fat milk
• Steamed vegetables
• Unsaturated vegetable oils: corn, canola, safflower, sesame, sunflower, olive, soybean
• Fruit

Foods containing omega-3 fatty acids have shown to have lots of benefical properties, here come some of them:

• Lower tryglicerid levels
• Lower the risk of heart disease
• Decrease atherosclerosis
• Decrease blood pressure

You may find high omega-3 levels in fatty fish, fish from depp waters, fish oils, flaxseeds, canola Oil, leafy greens, etc. It is important to remember that none of these foods can improve HDL levels. Also, to prevent heart disease you should eat less of these foods:

• Sausage, organ meats (like liver)
• Whole milk
• Ice cream
• Egg yolks
• Buttered or fried vegetables
• French fries
• Creamed soups
• Saturated fats: butter, coconut oil, palm oil, lard, bacon fat
• Cheesecake
• Pastries, doughnuts
• Potato chips
• Refined carbohydrates and sugar
• Eggs and bacon

Also Pl follow the following steps

Step1 Eat monounsaturated fats (Canola oil, Avocado oil, Olive oil, Peanut butter, Soft/Squeeze Margarine, Soya products)

Step2 Eat soluble fibers (Whole grains, Oats, oat bran, Citrus fruit, apples, grapes, Vegetables (Raw onion), legumes & lentils, Brown rice)

Step3 Eat monounsaturated fats (Canola oil, Avocado oil, Olive oil, Peanut butter, Soft/Squeeze Margarine, Soya products)

Step4 Eat omega-3 acids (Fish, Dark green vegetables)

Step5 Cook in oils that increase ‘Good’ Cholesterol (Canola oil, Sunflower oil, Safflower oil, Cold-pressed flaxseed oil)

Step6 Avoid trans fatty acids (Fast foods, French fries, Baked goods such as cookies, crackers and cakes, Butter (Softer the spread, the less trans fat it contains), Stick Margarine)

Step 7 avoid refined carbohydrates (sugar, refined flour, White rice, White bread, French bread, Sugary, cereals, Pasta, Noodles)

Step8 Avoid satd fats: (Egg yolk, Liver, Kidney, Brains, Cream, Regular milk, Cheese,)

HDL or High Density lipoprotiens help to protect against cardiovascular diseases and low HDL cholesterol levels (less than 40 mg/dL) increase the risk for heart disease. Levels above 60 mg/dL are considered good and should be ideally maintained.

HDL cholesterol, or “good” cholesterol, appears to clear the walls of blood vessels, cleaning out excess cholesterol. It then carries that excess cholesterol which otherwise might have been used to make the “plaques” that cause coronary artery disease(CAD) back to the liver for processing. So while measuring a person’s HDL cholesterol level, we seem to be measuring how vigorously his or her blood vessels are being “scrubbed” free of cholesterol.

How can We Increase Our HDL Levels?

Aerobic exercise-Many people don’t like to hear it, but regular aerobic exercise (any exercise, such as walking, jogging or bike riding, that raises your heart rate for 20 to 30 minutes at a time) may be the most effective way to increase HDL levels.

Lose weight- Obesity not only increases your LDL cholesterol, but also reduces the HDL cholesterol. If you are overweight, reducing your weight should increase your HDL levels. This is especially important if your excess weight is stored in your abdominal area.

Stop smoking-If you smoke, giving up tobacco will result in an increase in HDL levels.

Increase the monounsaturated fats in your diet-Monounsaturated fats such as canola oil or olive oil and in the fats found in peanut butter/nuts(restricted amounts) can increase HDL cholesterol levels without increasing the total cholesterol.

Add soluble fiber to your diet-Soluble fibers are found in oats, fruits, vegetables and legumes and result in both a reduction in LDL cholesterol and an increase in HDL cholesterol. For best results, at least two servings a day should be used.

Eliminate Trans Fatty Acids -Trans fatty acids are bad because they not only reduce HDL cholesterol, but they increase LDL cholesterol. These can be identified as partially hydrogenated vegetable oils on many nutrition labels on foods. Avoid Ultra Low Fat Diets -Losing weight is always good for your health, but having too little fat in your diet can be a problem. It has been proven that eliminating too much fat from your diet can reduce your HDL cholesterol. Lose weight in a healthy way.

Niacin is a B vitamin — vitamin B-3 to be precise — that is used by your body to convert carbohydrates into sugar (glucose), which your body then uses for energy. Niacin also helps keep your nervous system, digestive system, skin, hair and eyes healthy. That's why niacin is often a part of a daily multivitamin, though most people get enough niacin from the food they eat.

You may see niacin labeled in many different ways. As part of a multivitamin or supplement, it's often just referred to as niacin. When it's used as a treatment, such as when it's used to increase your HDL cholesterol, it's sold in higher doses. Some common brand names of niacin in these forms include Niaspan, Niacor or Slo-Niacin. Niacin is also sometimes referred to as nicotinic acid.

Niacin is found in many foods, including dairy products, lean meats, poultry, fish, nuts and eggs. In addition, many breads and cereals have niacin added to them. Niacin is also available in a variety of different forms as either prescription medication or over-the-counter supplements. However, don't take niacin — even in the over-the-counter form — without discussing it with your doctor first because niacin can cause side effects when taken in high doses. What impact does niacin have on cholesterol?

Niacin can raise HDL — the "good" cholesterol — by 15 percent to 35 percent. This makes niacin the most effective drug available for raising HDL cholesterol. While niacin's effect on HDL is of most interest, it's worth noting that niacin also decreases your LDL and triglyceride levels. High levels of LDL and triglycerides are significant risk factors for heart disease.

Why is having a high HDL cholesterol level important?

HDL, or "good," cholesterol picks up excess bad cholesterol in your blood and takes it back to your liver for disposal. The higher your HDL cholesterol, the less bad cholesterol you'll have in your blood.

Cholesterol levels are measured in milligrams (mg) of cholesterol per deciliter (dL) of blood:

For men, HDL levels under 40 mg/dL increase the risk of heart disease.
For women, HDL levels under 50 increase the risk of heart disease.
An HDL level above 60 mg/dL is considered ideal for men or women.

Research has shown that HDL plays an important role in protecting your heart. Having a low HDL level is an independent risk factor for developing heart disease. That means even if your LDL and other risk factors are normal, having a low HDL level still increases your risk of heart disease.


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