What Is Cholesterol Hdl

By Author: Rob Thomas
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Cholesterol HDL also referred to as HDL cholesterol are Lipoproteins which are combinations of lipids (fats) and proteins. They are the form in which lipids are moved in the blood. The high - density lipoproteins move cholesterol from the tissues of the body to the liver so it can be gotten rid of (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.
Even small increases of HDL cholesterol may reduce the frequency of heart attacks. For each 1 mg ||dl increase in HDL cholesterol there is a 2 to 4% reduction in the risk of coronary heart disease. Although there are no proper instructions of treatment, there are proposed treatment goals for individuals 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 encouraged 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 may produce a lower amount of LDL cholesterol as well as HDL cholesterol. A reduction of weight should raise your HDL levels. This is especially important if you excess weight is stored in your abdominal area.

2)Restrain from Smoking - For smokers, avoiding 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 cause to substantial health problems including but not limited to heart failure. In some cases even the casual number of drinks may cause 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 tells that the duration of the exercise, rather than the intensity, is the more important factor in raising HDL cholesterol.

5)Cut out Trans fatty acids - Trans fatty acids are currently present in many of our favorite cooked foods; that is anything that states "partially hydrogenated vegetable oils" on the nutrition label; so eliminating 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 remarkable increase in HDL levels.

6)Add soluble fiber to your diet - Soluble 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 advised to take at least two servings a day.
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