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Good Cholesterol Foods - How to Lower LDL and Increase HDL by Eating Good Cholesterol Foods

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It is generally accepted by doctors that the higher a person's HDL (good cholesterol) measurement and the lower his LDL measurement (bad cholesterol), the better his/her health condition is.

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But, what is exactly the normal ideal limit? How high or how low is acceptable? The desirable LDL level is generally considered to be less than 100 mg/dL, while the desirable HDL level is generally considered to be more than 50 mg/dL. Total desired cholesterol level in one's blood should also be kept at less than 200 mg/dL (this is generally referred to by doctors as "borderline high" level). Generally you should try to keep your levels within this range.

Moreover, the LDL to HDL ratio should be maintained at 4.4 or less. This means, your LDL number divided by your HDL number should be 4.4 at the highest. Otherwise, consult your doctor.

However, keeping control of their cholesterol level inside these boundaries naturally can be very difficult for some people, simply because they can not bring themselves to change their lifestyle and their diet. They would rather take drugs like Zocor, Lipitor, Lescol and the like without even thinking of changing their diet pattern or lifestyle.

Anyway, to give you a clue of just how powerful a change of diet can be in lowering cholesterol, I'd like to tell you about my story.

In 2008, I took my first thorough medical check up test at the age of 37, and the result shows that my total cholesterol level reading was 376 mg/dL! My LDL alone was over 260 mg/dL. To say that I was surprised with this result would be an understatement. I was terribly shocked!

I had always felt healthy, with no sign whatsoever of anything wrong in my body. I don't drink alcohol, don't smoke, somehow lacking physical workout, but otherwise in generally better physical condition than my friends I know.

I was shocked and started looking for information on ways to reduce my numbers right away. I consulted many doctors and browsed many websites on the internet. Some suggested this, some suggested that. I took notes of them all, and I did them all (well, almost).

The result? My total cholesterol level went down from 376 mg/dL to 121 mg/dL in two short months. It was a glorious day when I found out about this huge reduction, and I confidently whispered goodbye to the dreaded possibility of heart disease.

Basically what I did is I totally changed my diet as described below:

- My doctor asked me to reduce red meat and poultry intake, so I stopped consuming all kinds of meat and fat altogether for 2 months.

- The doctor also asked me to reduce milk and dairy products, so on I went.. No milk, no chocolate, no cheese, no butter for 2 months.

- I also read on the internet that some type of vitamins and supplements are good to reduce cholesterol, so I started taking daily dose of them.

- Another doctor asked me to be more active physically, so I started jogging every saturday morning for 4 miles. I also bought a pedometer and started walking 10,000 steps each and every day. (just in case you don't know, a pedometer is a device that counts your steps).

- A book I read suggested that I should be eating more fruits daily, so I started eating more fruits daily.

- The same book suggested that I should be eating more vegetables and eat more whole wheat bread, so I did so in my every meal.

- A friend suggested me to eat more of sea fish such as salmon and tuna because of the Omega-3 fatty acid/oil benefit of raising HDL. I ate them at least once a day with any one of my meals.

- I saw an advertisement about a cereal brand that claims to be able to tie cholesterol in the intestines, so I ate it after every meal.

And to be objective, I should really also tell you that my doctor also prescribed me with 20 mg of Zocor (known also as Simvastatin) daily for one month after he found out about my test result. However, he asked me to let him know when I have taken all the medicines, so he can monitor my progress and give me a new treatment if necessary. He was positively sure that my level would only drop by 100 points at maximum after 1 year of taking constant daily dose of Zocor.

I know from some of my friends who took the same medication, and from the medicine manufacturer's own website that cholesterol level drop of 100 points is rare with this medicine, even with constant high dosage daily usage of 80 mg.

I never visited the same doctor again after my levels recovered, but I could only imagine the look in his face if he knows my result.

From all these facts, I could only attribute my monumental cholesterol level drop to the change of lifestyle, mainly the change in my food/diet pattern into a more healthy and natural one. Once you are at this point, controlling your numbers can be done quite easy, actually.

One note to smokers: you must stop smoking now. Smoking causes oxidization of the cholesterol in your body, and oxidized cholesterol is much more dangerous than normal cholesterol.

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Does Drinking Black Tea Increase Blood Pressure?

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Tea has gained a lot of attention in recent years for its ability to decrease the risk of heart disease. Green tea, in particular has been shown to prevent heart disease in the following ways.

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o Green tea has been shown to prevent circulating LDL from hardening into the plaque that sticks to arterial walls, narrowing them.

o Green tea has been shown to inhibit unnecessary blood clotting.

o Green tea has been shown to reverse endothelial dysfunction. Endothelial dysfunction makes it difficult for the veins and arteries to properly dilate.

o Green tea has an anti-inflammatory effect, which may help protect arteries and blood vessels.

Tea's magic is due to its high level of anti-oxidants. Anti-oxidants are critical to preventing disease because they fight the free radicals that our bodies create each day during our digestive process. If the free radicals are not neutralized, they damage our cells and DNA, leading to disease. Other good sources of anti-oxidants include fruits and vegetables, red wine and chocolate.

But, tea's anti-oxidants may be the most powerful of all. Most doctors recommend, and most of the research has been performed on, green tea. This is because green tea is unfermented. Black tea goes through a fermentation process that changes some of the natural anti-oxidants into other, less healthy form.

However, some concern has been raised that drinking tea may increase blood pressure. Keeping blood pressure under control is critical to preventing heart disease.

Blood is carried from the heart to all parts of your body in vessels called arteries. Blood pressure is the force of the blood pushing against the walls of the arteries. Each time the heart beats (about 60-70 times a minute at rest), it pumps out blood into the arteries. Your blood pressure is at its highest when the heart beats, pumping the blood. This is called systolic pressure.

When the heart is at rest, between beats, your blood pressure falls. This is the diastolic pressure. When you see a blood pressure reading it shows the systolic pressure number over the diastolic pressure number.

When the level stays high, 140/90 mmHg or higher, you have high blood pressure. With high blood pressure, the heart works harder, your arteries take a beating, and your chances of a stroke, heart attack, and kidney problems are greater. You should aim for a blood pressure reading of around 120/80.

So, while tea may offer many benefits in lowering the risk for heart disease, if it raises the blood pressure, these benefits may be negated in those who are already battling high blood pressure.

One study, reported by the UK Tea Council, examined the effects of black tea on endothelial dysfunction and on blood pressure. The effects of tea drinking were measured both while fasting and after a meal. There were 20 participants, each with coronary artery disease. Dilation of the endothelium and blood pressure levels were measured at the beginning of the test, and 3 ½ hours after drinking three cups of black tea or hot water.

In some cases, the participants were given black tea or hot water without a meal, and in other cases, the tea and water were administered along with a meal.

The study concluded that when combined with a meal, the black tea significantly improved endothelial dilation. However, when tea was administered during fasting, it did not improve endothelial dilation.

The study also found that tea, when administered without a meal, raised systolic blood pressure compared with the participants who drank water alone. However, tea, when administered with a meal did not show any increase in blood pressure. So, it was concluded that drinking black tea on an empty stomach may temporarily raise blood pressure. However, eating a meal with your tea seems to negate these effects.

This can be important news for those struggling with high blood pressure. While the raised blood pressure that was noted from drinking black tea alone appeared to be temporary, it still may be of concern for those who are already battling blood pressure problems. It may be wise to avoid black tea on an empty stomach.

However, if you drink your tea with a meal, you may be able to reap all the benefits that tea offers without increasing your blood pressure. So, don't stop drinking your tea; just alter your tea drinking schedule to coincide with food.

It's important to note that this study was conducted only on black tea, so we're unsure if green tea has the same effects on blood pressure. And, green tea is the one most often recommended for its overall health benefits.

As with any alternative therapies you use, it's wise to keep your doctor informed. Working with your doctors to find the right combination of diet, exercise and medication is the best way to protect your health and ensure that you live a long, heart attack free life.

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Four Foods That Increase HDL - Good Cholesterol

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Can Hdl Be Too High - Four Foods That Increase HDL - Good Cholesterol

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Why do we need HDL?
Our liver manufacturers enough cholesterol for our bodily needs. Cells use cholesterol for important functions. For easy transport to the cells, the cholesterol is wrapped in a protein sheath. These particles are called LDL cholesterol. You can think of them as little dump trucks traveling in the bloodstream to the cells that need them.

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In a healthy and well balanced body, any LDL not used is gathered by HDL particles and transported back to the liver where it is recycled or eliminated from the body. If our levels of HDL are low this process is not possible and if this happens for too long, LDL hangs around in the bloodstream available to wreak damage on the artery walls.The result is high cholesterol levels and all its associated health problems. So high HDL cholesterol levels are needed to keep the arteries free of unneeded LDL.

LDL cholesterol is termed 'bad cholesterol' while HDL has a heart-protective function and is recognized as 'good cholesterol'. HDL levels of greater than 40 mg/dL and LDL levels of less than 100 mg/dL are desired. If our levels don't fall in the desired ranges then in most cases a change of diet can improve them.

What is your daily calorie intake?
Many people just eat too much, so the first step is to eat smaller portions - cut back. Most people can maintain good health with a natural-foods diet of about 2,000 calories a day. Consider just how many calories a day do you eat? And how are the calories spread? Are they high in fat, refined sugars and carbohydrates? If you follow the suggestions below and continue eating too much of the wrong things then it all becomes self defeating. So it is important to understand what your daily diet consists of. Being overweight has been shown to be a contributor to low blood HDL levels.

Can diet help increase HDL?
The short answer is - yes it can. However, it is wrong to assume that we need to avoid all foods that contain cholesterol and eat a diet low in fat. While it can lower our cholesterol levels it can also be responsible for causing a lopsided ratio between HDL and LDL which can increase the risk of heart disease. We need to develop a higher total of HDL to LDL ratio. Ideally, total cholesterol levels which are computed from HDL, LDL, and triglycerides or blood fats should be less than 200 mg/dL.

Which foods can provide the correct ratio?
There are times when we need to increase our HDL levels and generally a diet that includes 70% carbohydrates and 30% saturated fats will result in high cholesterol levels. This is typical of an American diet at this time. We should instead substitute saturated fats with polyunsaturated fats and total fats should not make up more than 10% of our daily diet. Oils such as Omega-3 fatty acids, olive oils or canola oils constitute these good fats as well as nuts.

We need a diet high in fresh fruits and vegetables, high in fibers and low in carbohydrates.

Four foods capable of raising HDL cholesterol

1. Soy products.
Soy proteins provide many unique benefits which makes them super proteins and one of the main sources of nourishment for those who are vegetarians. Soy offers a complete amino acid profile because it contains all essential amino acids necessary for our nutrition and as we cannot create our own source of amino acids, we need to get them from our diet.

Soy protein increases the activity of enzymes responsible for breaking down cholesterol. Sources of soy can be found in supplements, cereals, soy nuts, milk and tofu.

2. Green leafy vegetables
While most fruits and vegetables provide plant sterols which help increase HDL levels there are those that stand out, amongst them being, avocado and dark green leafy vegetables.

Avocado is rich in oleic acid a monounsaturated fat; one per day can increase HDL levels by as much as 17%. Green leafy vegetables such as kale, Swiss chard, collard greens and spinach work much in the same way as an avocado for raising HDL levels.

3. Blueberries
Berries, especially blue berries contain an antioxidant called pterostilbene which is also found in grapes and red wine and which is responsible for the increase of HDL. In fact many fruits that are purplish or bluish in colour produce similar results.

4. Monounsaturated fats
In the form of nuts, oily fish, olive oil, flax seed oil and the like are a good source for increasing HDL levels. As an alternative to animal proteins these fats provide great benefits for our HDL levels.

Aerobic exercise has been shown to raise HDL levels. So an HDL cholesterol diet rich in the above natural foods along with a good exercise plan will raise HDL levels and it will have positive effects on LDL levels and total cholesterol.

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Four Foods That Increase HDL - Good Cholesterol (with Great Articles)
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Foods That increase Hdl Good Cholesterol

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High Hdl - Foods That increase Hdl Good Cholesterol

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First, witness your diet. For many habitancy in the Us, the daily diet consists of 70% carbohydrates and 30% saturated fats. Heart doctors propose that saturated fats and 'trans' fats (both together termed 'bad' fats) should make up no more than 10% of the daily diet. Saturated fats are found in meats, poultry, and dairy products (butter, cheese, ice cream, and whole milk). Trans fats are added to many off-the-shelf donuts, cup cakes, cookies, and other confections as well as fatty, fried foods such as French fries.

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Substitute 'good fats' such as polyunsaturated and monounsaturated fats for bad fats. Good fats are found in vegetable oils. Canola and olive oil are at the top of the salutary list. Nuts comprise many good fats as well as beneficial nutrients. Cut daily carbohydrate intake by eating moderate amounts of good fats and lean protein, as well as plentifulness of high-fiber, nutrient-dense carbohydrates (like those found in fresh fruits and vegetables and whole grains). Eat fresh vegetables at meals with lean cuts of meat (4-ounce portions). And substitute fresh fruits for snacks in place of trans-fatty confections will not only make you feel good and stronger, but will raise your Hdl levels as well.

Other items to raise Hdl levels:

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

Eat fresh, cold-water fish.

Eat less fried foods and more baked and grilled.

Avoid foods labeled 'trans' or 'hydrogenated' or 'partially hydrogenated'.

Use margarine in place of butter.

Eat smaller portions.

If you find your mind wandering towards food - go do some aerobic exercise.

For example: start out the day with a bowl of cereal having grains with the grain husks still attached (e.g. Oat meal) and a glass of pulpy orange juice. Use low-fat milk for the cereal.

For mid morning snack have an apple or a handful of nuts.

At lunch have tuna fish seasoned with very slight mayonnaise - strive to have no mayonnaise at all. If you place it on bread, make it whole grain and stone crushed. Or eat low-fat, plain yogurt mixed with fresh fruit. And have a piece of fruit.

For mid afternoon snack eat a piece of fruit (e.g. An apple).

For dinner have a lean piece of meat (4 ounces) and two vegetables such as broccoli, cauliflower, carrots, peas, etc, and a bowl of orchad salad with a vinegary dressing. Try to steer away from potatoes. If you have pasta, get whole-wheat pasta.

Download my free guide here: Lowering Cholesterol ebook

In summary: witness your diet. If you are eating like the midpoint American - large amounts of carbohydrates and saturated fats daily - substitute your carbohydrate with lean protein as well as plentifulness 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 practice agenda and stick with it. In a few weeks you will feel a lot good and rises in your Hdl blood concentrations will demonstrate it.

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Foods That increase Hdl Good Cholesterol (with Great Articles)
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Does Drinking Black Tea Increase Blood Pressure?

Hdl Over 90 - Does Drinking Black Tea Increase Blood Pressure?

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Do you know about - Does Drinking Black Tea Increase Blood Pressure?

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Tea has gained a lot of attention in recent years for its ability to decrease the risk of heart disease. Green tea, in particular has been shown to prevent heart disease in the following ways.

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About Hdl Over 90

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o Green tea has been shown to prevent circulating LDL from hardening into the plaque that sticks to arterial walls, narrowing them.

o Green tea has been shown to inhibit unnecessary blood clotting.

o Green tea has been shown to reverse endothelial dysfunction. Endothelial dysfunction makes it difficult for the veins and arteries to properly dilate.

o Green tea has an anti-inflammatory effect, which may help protect arteries and blood vessels.

However, some concern has been raised that drinking tea may increase blood pressure. Keeping blood pressure under control is critical to preventing heart disease.

So, while tea may offer many benefits in lowering the risk for heart disease, if it raises the blood pressure, these benefits may be negated in those who are already battling high blood pressure.

In some cases, the participants were given black tea or hot water without a meal, and in other cases, the tea and water were administered along with a meal.

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What Is A Good HDL Level And What Is The Best Way To Increase HDL And Get Real Results?

Can Hdl Be Too High - What Is A Good HDL Level And What Is The Best Way To Increase HDL And Get Real Results?

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Do you know about - What Is A Good HDL Level And What Is The Best Way To Increase HDL And Get Real Results?

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Thankfully doctors have finally realised the importance of having high levels of HDL cholesterol. For too many years the focus was totally on lowering LDL cholesterol, and while this was important, the value of having high HDL levels was completely overlooked and underestimated. But now, knowing what is a good HDL level is essential for treating any cholesterol problem.

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About Can Hdl Be Too High

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HDL is the good cholesterol and works by removing excess bad LDL cholesterol from the walls of the arteries. This prevents the build up of plaque, which, if left there, would have led to you having a heart attack, stroke or worse.

Now, while knowing what is a good HDL level is important, remember that the trick to having great cholesterol levels, is balancing HDL and LDL correctly. So working on LDL and HDL at the same time is what gives you real results and real protection against heart disease, cardiovascular disease and some forms of cancer.

What is a good HDL then, in the context of maximizing your health and protecting you from having a heart attack or stroke? HDL levels below 40 mg/dL significantly increase your risk of coronary artery disease, even if your total cholesterol and LDL cholesterol levels are showing as normal.

HDL levels between 40 and 60 mg/dL are considered normal, while anything greater than 60 mg/dL can actually protect you from heart disease. The simple fact is, when it comes to wondering what is a good HDL level, the answer is, the higher your HDL, the better.

So you know what is a good HDL cholesterol level, what are you going to do to raise it, and keep it raised? As well as, of course, lowering your LDL cholesterol levels. Remember, the two go hand in hand. Even if you get one at a superb level, you are still in serious danger if the other cholesterol is at the wrong level.

There are a number of way to raise HDL levels and lower LDL too. Food is a good place to start. Fruits, vegetables, avocados, whole grains, seeds, nuts, fish, etc., will all work well to increase HDL and lower LDL.

Moderating foods high in saturated fats and trans fats, such as fried foods, processed foods, fast foods, red meats, dairy products, etc., will definitely lower LDL cholesterol, as these types of foods are the biggest cause of high cholesterol.

It is not enough to know what is a good HDL cholesterol level, you need to know all the ways you can improve it. And you are probably wondering why I have not mentioned taking prescription medications for cholesterol? Well, for one, cholesterol prescription medications, while very effective at lowering LDL cholesterol, albeit with dangerous and potentially fatal side effects, have little to no impact on HDL.

The best way to raise HDL, and indeed lower LDL, is by natural means. Because this way, you will have a long-lasting solution that will benefit you for years to come, risk free without side effects.

And what can be more natural than exercise? A 30 minute walk every day will really boost those HDL levels.

Changes to diet and lifestyle can be hard, and can take time to put in place. Plus it takes a while to see results. But these alone are not the complete solution to getting those great cholesterol levels. Adding a cholesterol supplement, with proven natural ingredients will give you incredible HDL and LDL levels.

Now you know what is a good HDL, so if you are ready to get great HDL and LDL cholesterol levels, and would like to know more, about the key component I personally used, to successfully get out of the high risk category for heart disease, and get real results, then visit my website today.

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What Is A Good HDL Level And What Is The Best Way To Increase HDL And Get Real Results? (with Health & Product)
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