SILBERMOND - KRIEGER DES LICHTS

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Good Cholesterol - Where Do I Get Some?

My Hdl 80 - Good Cholesterol - Where Do I Get Some?. The content is nice quality and helpful content, That is new is that you just never knew before that I do know is that I actually have discovered. Before the distinctive. It is now near to enter destination Good Cholesterol - Where Do I Get Some?.

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My Hdl 80! Again, for I know. Ready to share new things that are useful. You and your friends.

We've all heard of the evils of cholesterol; the waxy substance clogs our arteries over the years, leading to obstruction of blood flow and subsequent heart attacks! When you have your blood drawn to measure your cholesterol level you can either get a 'total cholesterol' reading--which only lets you know if your level is too high--or you can have the level differentiate between the 'good cholesterol' and the 'bad cholesterol'. It is recommended that your total cholesterol be maintained under 200 mg/dl, but that alone is not an indicator of low risk for heart disease. Finding out how much 'good' or 'bad' cholesterol is what you need to know.

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How is Good Cholesterol - Where Do I Get Some?

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Our bodies carry cholesterol though the bloodstream in different packages called lipoproteins (a combination of fats and proteins). Some packages are made up mostly of fat and have a small protein content. They are often found carrying the fat and cholesterol we have recently eaten around our body, depositing a little cholesterol here and there, contributing to the dreaded artery clogging. These packages are called "bad cholesterol" and are scientifically known as LDL, for 'low-density lipoproteins'. They are low density because they have more fat than protein. Visualize a person with a high amount of body fat: they float easily in a swimming pool because their body density is low. Most doctors like to see the LDL level below 120 mg/dl.

So what is "good cholesterol"? Another type of protein measured in your blood test is called HDL, or high-density lipoproteins. These have more protein and less fat, so they are more dense. Picture a muscular person in a swimming pool who will sink to the bottom unless they are struggling to stay afloat. The function of HDL's is to travel around the body picking up fat from the arteries and taking it back to the liver where it can be repackaged for other uses. Therefore, the more HDL's a person has, the more fatty substances are being eliminated from their blood vessels on a continuous basis: this is the 'good' cholesterol. Levels of these in your blood are better when they are higher. Even if your total cholesterol is over 200 mg/dl, it might not be a bad thing if your HDL's happen to be 80 and your LDL's are below 100 mg/dl. Other types of cholesterol packages are also present, so the sum of the HDL plus the LDL will not be equal to the total cholesterol measurement.

Now the real question becomes, "how can I get more good cholesterol in my body" and the first thing people want to know is what foods contain HDL's. The bad news is, HDL's are not found in food. Remember, HDL is the way our bodies package a combination of fats and proteins. When you eat food that contains cholesterol and saturated fats, your body will package them according to your individual metabolism, genetics, and other factors, including how much fat you currently have in your body. Eating a diet that is lower in fat in cholesterol is likely to lower your LDL level (your bad cholesterol). But there aren't foods to eat that will raise your HDL's. You can raise your HDL's with exercise, by quitting smoking if you smoke, and in some cases by drinking a glass of red wine occasionally. It's important to note that more wine does not promote further elevation of HDL's!

So if you have high HDL levels (that's good!) you likely have your genetics and your exercise habits to thank. If your LDL's are too high, that's bad: Consider trying a diet lower in fat, particularly in saturated fats (those found in animal products and tropical oils). Some types of fiber also help lower the bad cholesterol, like oat bran and even metamucil. Contact your health care professional for further information. Start off by getting tested so you know your numbers!

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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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