Tips to increase good cholesterol HDL

Your cholesterol level is an indicator of heart health. The higher the HDL cholesterol level, the better for your health. Your doctor suggested that lowering levels of LDL (low-density lipoproteins) and raise levels of HDL (high-density lipoprotein). Although it can be confusing, but it is the best way to reduce the risk of heart disease. Know more HDL Cholesterol is carried through your blood attached to proteins. Association between cholesterol and proteins called lipoproteins.     * Low-density lipoproteins. LDL or â?? Burukâ? carry cholesterol throughout the body, keeping cholesterol along blood vessel walls of arteries, forming plaque that cholesterol in arterial blood vessels become hard and narrow. This then causes coronary artery disease.     * High-density lipoproteins. HDL cholesterol or â?? Baikâ? take the excess cholesterol in the blood and bring it back to the liver for further eliminated from the body. The higher your HDL, the lower the cholesterol level in blood. In one study, the increase in HDL cholesterol of 1% significantly reduced risk of coronary artery heart disease by 2%. In the same study, participants with the highest HDL cholesterol levels decreased by half the risk of coronary heart disease compared to participants with low HDL cholesterol levels. Here is how to increase "good" cholesterol HDL:     * Attach Targets. Cholesterol is measured in milligrams (mg) per deciliter of cholesterol (dL) of blood. Most people have to reach levels of 60 mg / dL or higher. If under 40 mg / dL would increase the risk of disease jantung. In men, HDL cholesterol ranges from an average of 40-50 mg / dL. Thanks to a female hormone that gives a positive effect on HDL cholesterol, average woman varies, with HDL cholesterol ranging from 50 to 60 mg / dL. However, both men and women would be better if the average increase tersebut. If you do not know your HDL level, ask your physician for a cholesterol test. If your HDL cholesterol levels not within the desired ranges, so your doctor can recommend lifestyle changes to improve your HDL.     * Change Lifestyle. Your lifestyle has a huge impact on your HDL cholesterol. Even the slightest change in habits can help you achieve your HDL.    1. Do not Smoke. Lower HDL cholesterol and smoking increase the likelihood of your blood to clot. If you do smoke, stop. To succeed, you can try more than one strategy at the same time. For example, combine treatments to reduce the effects of nicotine with a support group or counseling. Talk with your doctor about the options that can be used to stop.    2. Maintain a healthy weight. Weight loss can affect cholesterol levels. But there's good news, if you are overweight, even losing just a few pounds can improve your HDL level. Each loss of one kilogram (two pounds), you can increase HDL 0:35 mg / dL and less than 1 mg / dL for every 3 kg (6 pounds). To maintain your weight in a healthy range, focus on changing eating and exercise patterns. Motivasikan yourself by remembering the benefits with weight loss, such as a healthier heart, more energy, and increase immunity.    3. Sports. In one study, aerobic routines can increase HDL cholesterol levels 3-9%. Do 30-60 minutes of aerobic least as often as possible every week. Instead, exercise every day or jogging every day, riding a bike or swim. If you can not do sports in a particular time, then you can do it in several times in one day.    4. Choose healthy fats. A healthy diet includes some fats, but there are limitations. Heart-healthy diet, 25-35% of total daily calories come from fat, but saturated fat should be counted for less than 7% of total daily calories. Avoid foods containing trans fats, which can increase LDL and lower HDL cholesterol. For example, margarine, bakery products, and all of which contain partially hydrogenated vegetable oil (partially hydrogenated vegetable oil). Monounsaturated fat (monounsaturated fat) found in olive, canola, peanut oil & a more healthy and increase HDL. Nuts, fish and other foods containing omega-3 fatty acids is a good choice.    5. Bijaklah alcohol consumption. In some studies, alcohol consumption wise (especially red wine) associated with increasing HDL cholesterol levels. However, its usefulness is not too large to be recommended in people who are not drinkers. If you choose to drink alcohol then do it wisely. That means no more than one drink a day for women and one to two drinks a day for men Source: / www.medicastore.com