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 us to attempt to improve our High-density lipoprotein cholesterol levels. Plus this can be attained by simply enjoying the right food items. To begin with, examine the foods you eat. For many people in the Us, the daily diet consists of 70% carbohydrates as well as 30% saturated fats. Heart doctors suggest that unhealthy fats and `trans’ fats (the two together termed ‘bad’ fats) should make up no more than 10% of the daily diet. Saturated fats are normally found in meats, fowl, and dairy food (butter, cheese, ice cream, and whole milk). Trans fats are generally added to quite a few off-the-shelf donuts, cupcakes, pastries, along with other confections and also fatty, fried foods such as 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 red wine or perhaps good quality Concord grape juice together with the evening meal.
More soy products – exchange soy milk for dairy milk and tofu for meat protein.
Eat more legumes (beans)
Whole wheat bread (stone crushed wheat)
Eat more whole grains together with the husks on them
Eat fresh, cold-water fish.
Consume less fried foods and more baked and grilled.
Avoid foodstuff labeled ‘trans’ or ‘hydrogenated’ or ‘partially hydrogenated’.
Begin using margarine instead of butter.
Try eating smaller portions.
Cut back on simple sugar intake.
If you find your mindwandering towards food – substitute 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 almost no mayonnaise or even better lemon juice – make an effort to have no mayonnaise whatsoever. Any time you put it on bread, ensure it is whole grain and stone crushed. Or eat low-fat, plain natural yogurt mixed with fresh fruit. And have a piece of fresh fruit.
For afternoon snack try to eat a piece of fruit (e.g. an apple).
For supper have a lean piece of meat (4 oz .) and 2 vegetables such as broccoli, cauliflower, carrots, peas, etc, and a bowl of garden salad with a vinegary dressing. Try to steer away from potatoes. If you love pasta, buy whole-wheat pasta.
In summary: Examine your diet. If you’re consuming food like the average American – huge amounts of carbohydrates and saturated fats daily – replace your carbohydrate with lean protein as well as lots of high-fiber, nutrient-dense carbohydrates (like those found in fresh fruits and vegetables and whole grains) and exchange good fats for bad fats. Begin a daily workout program and don’t give up. In a few weeks you certainly will feel significantly better and rises in your HDL blood levels will confirm it.
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.