HDL cholesterol is considered the desirable cholesterol. One can think of each particle as a very little pickup running around the blood system searching for LDL the bad cholesterol. Any time it finds some it carrys these particles to your liver for disposition. LDL allowed by itself tends to do injury to the artery walls leading to hardening of the arteries and raising the possibility of heart attack.
It is therefore beneficial for all of us to try and improve our High-density lipoprotein levels of cholesterol. And this is often accomplished by simply enjoying the correct foods. To begin with, examine your food intake. For most people within the Us, the daily diet consists of 70% carbohydrates and 30% saturated fats. Heart doctors suggest that bad fats and 'trans' fats (the two together termed 'bad' fats) should make up not more than 10% of the daily diet. Unhealthy fats are found in meats, poultry, and milk products (butter, cheese, ice cream, and whole milk). Trans fats tend to be added to quite a few off-the-shelf donuts, cupcakes, cookies, as well as other confections and also greasy, fried foods for instance French fries.
Substitute 'good fats' like polyunsaturated and monounsaturated fats for bad fats. Good fats are found in vegetable cooking oils. Canola and also olive oil happen to be at the top of the healthy list. Nuts have many good fats along with other beneficial nutrients. Decrease daily carbohydrate intake by eating moderate levels of good fats and lean protein, as well as ample high-fiber, nutrient-dense carbohydrates (like those within fresh vegetables and fruit and whole grains). Eat vegetables at meals together with lean cuts of meat. And substitute fruits for snacks instead of trans-fatty confections which will not only make you feel better and stronger, and yet will raise your HDL levels at the same time.
Other items to improve HDL levels:
A four ounce glass of reddish colored wine or high quality Concord grape juice together with the dinner meal.
More soy products - substitute soy milk for dairy milk and tofu for meat protein.
Eat more legumes (beans)
Whole wheat bread (stone crushed wheat)
Eat more grains with all the husks on them
Eat fresh, cold-water fish.
Consume less deep fried foods and more baked and grilled.
Avoid foods labeled 'trans' or 'hydrogenated' or 'partially hydrogenated'.
Begin using margarine instead of butter.
Try eating smaller portions.
Cut back on simple table sugar intake.
If you find your thoughtswandering towards food items - opt for aerobic exercise.
For example: begin the day with a bowl of cereal having whole grains with the grain husks still attached (e.g. oat meal) plus a glass of pulpy orange juice. Use low-fat milk or soy milk for your cereal.
For morning snack have an apple or a handful of nuts.
At lunchtime have tuna fish seasoned with little or no mayonnaise or better yet lemon juice - try to have no mayonnaise whatsoever. If you place it on bread, make it whole grain and stone crushed. Or perhaps eat low-fat, plain natural yogurt mixed with fruit. And also have a piece of fruit.
For afternoon break eat a piece of fruit (e.g. an apple).
For supper have a lean piece of meat (4 ounces) and two vegetables such as broccoli, cauliflower, carrots, peas, etc, and a bowl of garden salad with a vinegary dressing. Make an effort to steer clear of potatoes. If you love pasta, get whole-wheat pasta.
Summing up: Evaluate your diet. If you are eating like the average American - large amounts of carbohydrates and unhealthy fats daily - substitute your carbohydrate with lean protein along with plenty of high-fiber, nutrient-dense carbohydrates (like those found in fresh fruits and vegetables and whole grains) and substitute good fats for bad fats. Begin a daily work out program and stay with it. In a few weeks you will feel a lot better and rises in your HDL blood concentrations will probably confirm it.
It is therefore beneficial for all of us to try and improve our High-density lipoprotein levels of cholesterol. And this is often accomplished by simply enjoying the correct foods. To begin with, examine your food intake. For most people within the Us, the daily diet consists of 70% carbohydrates and 30% saturated fats. Heart doctors suggest that bad fats and 'trans' fats (the two together termed 'bad' fats) should make up not more than 10% of the daily diet. Unhealthy fats are found in meats, poultry, and milk products (butter, cheese, ice cream, and whole milk). Trans fats tend to be added to quite a few off-the-shelf donuts, cupcakes, cookies, as well as other confections and also greasy, fried foods for instance French fries.
Substitute 'good fats' like polyunsaturated and monounsaturated fats for bad fats. Good fats are found in vegetable cooking oils. Canola and also olive oil happen to be at the top of the healthy list. Nuts have many good fats along with other beneficial nutrients. Decrease daily carbohydrate intake by eating moderate levels of good fats and lean protein, as well as ample high-fiber, nutrient-dense carbohydrates (like those within fresh vegetables and fruit and whole grains). Eat vegetables at meals together with lean cuts of meat. And substitute fruits for snacks instead of trans-fatty confections which will not only make you feel better and stronger, and yet will raise your HDL levels at the same time.
Other items to improve HDL levels:
A four ounce glass of reddish colored wine or high quality Concord grape juice together with the dinner meal.
More soy products - substitute soy milk for dairy milk and tofu for meat protein.
Eat more legumes (beans)
Whole wheat bread (stone crushed wheat)
Eat more grains with all the husks on them
Eat fresh, cold-water fish.
Consume less deep fried foods and more baked and grilled.
Avoid foods labeled 'trans' or 'hydrogenated' or 'partially hydrogenated'.
Begin using margarine instead of butter.
Try eating smaller portions.
Cut back on simple table sugar intake.
If you find your thoughtswandering towards food items - opt for aerobic exercise.
For example: begin the day with a bowl of cereal having whole grains with the grain husks still attached (e.g. oat meal) plus a glass of pulpy orange juice. Use low-fat milk or soy milk for your cereal.
For morning snack have an apple or a handful of nuts.
At lunchtime have tuna fish seasoned with little or no mayonnaise or better yet lemon juice - try to have no mayonnaise whatsoever. If you place it on bread, make it whole grain and stone crushed. Or perhaps eat low-fat, plain natural yogurt mixed with fruit. And also have a piece of fruit.
For afternoon break eat a piece of fruit (e.g. an apple).
For supper have a lean piece of meat (4 ounces) and two vegetables such as broccoli, cauliflower, carrots, peas, etc, and a bowl of garden salad with a vinegary dressing. Make an effort to steer clear of potatoes. If you love pasta, get whole-wheat pasta.
Summing up: Evaluate your diet. If you are eating like the average American - large amounts of carbohydrates and unhealthy fats daily - substitute your carbohydrate with lean protein along with plenty of high-fiber, nutrient-dense carbohydrates (like those found in fresh fruits and vegetables and whole grains) and substitute good fats for bad fats. Begin a daily work out program and stay with it. In a few weeks you will feel a lot better and rises in your HDL blood concentrations will probably confirm it.
About the Author:
Tim Lazaro is an enthusiast of using natural foods to lower total cholesterol. Visit www.waystoloweryourcholesterol.com, for more info on how to raise good cholesterol, and lower your total cholesterol.
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