You probably have heard by now that effectively managing cholesterol levels can help reduce the chances of heart attack and stroke.
Perhaps you have had a recent cardiovascular scare, your latest cholesterol reading may not have come back as planned, or are simply getting to the age where avoiding a heart attack or stroke is starting to become a priority.
No matter what your reason for wanting raise HDL cholesterol levels naturally, one thing is for sure, finding ways to manage dangerous blood fats (such as cholesterol) is a very important piece of the health, and quality of life puzzle.
Why is learning how to raise HDL cholesterol levels so important? There are two primary lipoprotein carriers, they are HDL (good cholesterol) and LDL (bad cholesterol).
Lipoprotein carriers transport cholesterol around our bodies making sure our basic cholesterol needs are met.
The simplest way to think about these two similar, but very different molecules, is one (HDL) collects excess cholesterol and disposes of it, while the other (LDL) deposits cholesterol in our arteries in the form of arterial plaque.
So it just makes good cardiovascular sense to do everything possible to increase HDL as much as possible.
How to raise HDL cholesterol levels naturally Resveratrol:Resveratrol is a powerful anti-oxidant found primarily in the skin of dark colored fruits such as blueberries and grapes.
Resveratrol has been shown to raise good cholesterol (HDL) and slow the aging process by an astonishing 25 percent.
Daily exercise:Most research seems to confirm the idea that regular moderate intensity exercise such as walking, biking, water aerobics, and hiking produces many different health benefits including raising HDL.
It also has been shown to lower LDL, as well as eliminate certain hormones which may set the table for cardiovascular plaque.
According to the American Heart Association 30 minutes of doctor approved exercise daily is all it takes to turn the tables on cholesterol.
Tobacco smoke:Tobacco smoking is proving to be one of the most dangerous health risks of this century and is also one of the biggest obstacles to cardiovascular health.
By staying away for cigarette smoke you should see a rapid improvement in HDL, as well as the all important HDL/LDL ratios.
A word of caution, second hand smoke also plays havoc with blood cholesterol levels.
An apple a day:One recent study found that by simply eating an apple a day a person could both improve good cholesterol and reduce bad cholesterol by about 5 percent.
Omega 3 fatty acids:The two omega 3 fatty acids DHA and EPA at a daily dosage of around 700 milligrams daily has been shown to help lower triglycerides (early stage blood fats), lower blood pressure, reduce the risk of blood clots, improve artery health, reduce existing arterial plaque, and yes, boost HDL cholesterol levels.
The best sources of DHA and EPA are cold water fatty fish such as salmon, hoki, and mackerel.
What else can I do to raise HDL cholesterol levels naturally?:Other suggestions worth considering are to eat plenty of soluble fiber foods, substitute olive oil for high saturated fat oils and spreads, choose food products which are infused with plant phytosterol, and consider a natural cholesterol support supplement containing policosanol and lecithin oil.
Perhaps you have had a recent cardiovascular scare, your latest cholesterol reading may not have come back as planned, or are simply getting to the age where avoiding a heart attack or stroke is starting to become a priority.
No matter what your reason for wanting raise HDL cholesterol levels naturally, one thing is for sure, finding ways to manage dangerous blood fats (such as cholesterol) is a very important piece of the health, and quality of life puzzle.
Why is learning how to raise HDL cholesterol levels so important? There are two primary lipoprotein carriers, they are HDL (good cholesterol) and LDL (bad cholesterol).
Lipoprotein carriers transport cholesterol around our bodies making sure our basic cholesterol needs are met.
The simplest way to think about these two similar, but very different molecules, is one (HDL) collects excess cholesterol and disposes of it, while the other (LDL) deposits cholesterol in our arteries in the form of arterial plaque.
So it just makes good cardiovascular sense to do everything possible to increase HDL as much as possible.
How to raise HDL cholesterol levels naturally Resveratrol:Resveratrol is a powerful anti-oxidant found primarily in the skin of dark colored fruits such as blueberries and grapes.
Resveratrol has been shown to raise good cholesterol (HDL) and slow the aging process by an astonishing 25 percent.
Daily exercise:Most research seems to confirm the idea that regular moderate intensity exercise such as walking, biking, water aerobics, and hiking produces many different health benefits including raising HDL.
It also has been shown to lower LDL, as well as eliminate certain hormones which may set the table for cardiovascular plaque.
According to the American Heart Association 30 minutes of doctor approved exercise daily is all it takes to turn the tables on cholesterol.
Tobacco smoke:Tobacco smoking is proving to be one of the most dangerous health risks of this century and is also one of the biggest obstacles to cardiovascular health.
By staying away for cigarette smoke you should see a rapid improvement in HDL, as well as the all important HDL/LDL ratios.
A word of caution, second hand smoke also plays havoc with blood cholesterol levels.
An apple a day:One recent study found that by simply eating an apple a day a person could both improve good cholesterol and reduce bad cholesterol by about 5 percent.
Omega 3 fatty acids:The two omega 3 fatty acids DHA and EPA at a daily dosage of around 700 milligrams daily has been shown to help lower triglycerides (early stage blood fats), lower blood pressure, reduce the risk of blood clots, improve artery health, reduce existing arterial plaque, and yes, boost HDL cholesterol levels.
The best sources of DHA and EPA are cold water fatty fish such as salmon, hoki, and mackerel.
What else can I do to raise HDL cholesterol levels naturally?:Other suggestions worth considering are to eat plenty of soluble fiber foods, substitute olive oil for high saturated fat oils and spreads, choose food products which are infused with plant phytosterol, and consider a natural cholesterol support supplement containing policosanol and lecithin oil.
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