Raise good Cholesterol Levels - A Six Step Plan
Posted by on May 12, 2009
You’re an informed person. You have read up on cholesterol and are rightfully fearful of its negative effects on your health. But what if I told you there were two kinds of cholesterol; a good and a bad? The cholesterol you want to avoid is Low-Density Lipoprotien (LDL). This is the substance that creates plaque on the arterial walls and can lead to heart attacks. HDL (high-density lipoprotein) on the other hand, works to remove this plaque from the walls of arteries so the liver can process it. Think of HDL as an army of janitors working to keep your insides sparkling. Now that you know the differences, you probably want to know how you do to raise your levels of good cholesterol. We are here for you, with six steps to a healthier life.
Exercise: Any activity that forces your heart rate up for a period of thirty or more minutes will increase HDL levels. Aerobic exercise will also help you lose fat, which is believed to contribute to higher LDL levels. You do not become a gym rat to reap the benefits of exercise. In fact some experts claim that it is the duration of exertion and not its intensity that is important in improving cholesterol levels.
Eat Better: Exercise alone is not enough. You have to commit to eating healthier foods and limiting junk food. This doesn’t mean you have to eat like a rabbit, just be smarter about your choices. Add more fruits and vegetables into your diet. Focus on dark greens when choosing your vegetables. Broccoli, asparagus and spinach are great choices.
Enjoy A Drink: It’s not all bad. You now have a perfectly valid reason to have that cocktail at dinner. Enjoying one or two drinks a day has been shown to improve HDL in studies. Just don’t over-indulge and you’ll be fine.
Stop Smoking: Need another reason to quit? How about this, by giving up tobacco a smoker automatically raises their HDL?
Remove Stress: The verdict is out on whether this directly affects cholesterol, but many studies have shown correlations between heart disease and stress. I say don’t wait for definitive evidence, stress is a known negative. Work to remove it from your life. Slow down, and enjoy the simple pleasures. Spend more time with friends and family and try to worry less.
Sleep More: Your body needs eight hours of sleep a night. Give yourself a chance to recharge your batteries and you will be healthier and more alert during the day.
