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Reducing the saturated and trans fats from our diet can be a massive step towards decreasing our risk of developing heart disease . But, do we really know what these fats are, or indeed what foods they're found in? According to a new American Heart Association survey, consumer awareness of saturated and trans fats are at an all time high. However, we're still in need of key information on how to improve our eating habits. The survey found that: 93% of consumers were aware of saturated fat, however only 30% could name three food sources of saturated fat 92% of consumers were aware of trans fat, buy only 20% could name three food sources of trans fat Would you be able to name at least three foods high in saturated and trans fats? The good news is that general awareness of the link between ‘bad' fats, and increased heart disease risk has increased from the previous study findings, carried out in 2006. Robert Eckel, M.D., pas...
Finally, you want more of something instead of less! HDL (high-density lipoprotein) cholesterol is also known as the "good" cholesterol. HDL removes cholesterol from your bloodstream and carries it back to the liver. I like to think of HDL as a vacuum cleaner, picking up cholesterol LDL leaves behind in your arteries. HDL should be greater than 40 mg/dL, ideally greater than 60 mg/dL.
One of the best ways to increase your HDL is through physical activity, specifically aerobic activity (jogging, swimming, biking, etc.). For results, you need at least 120 minutes of moderate physical activity each week. In this case, vigorous activity does not have more of an impact, but duration does. The longer you work out the greater them impact on HDL. Work your way up to a minimum of 30 minutes 5 days/week. If you're not currently physically active, consult your MD before starting an exercise program.
In my last two posts (see: Reduce Triglycerides Naturally & Why Take Fish Oil if You Take a Statin Drug? ) , I discussed how, in my program for reversal of heart disease, we follow what I call the "Rule of 60": LDL 60 mg/dl, HDL 60 mg/dl, triglycerides 60 mg/dl, or 60:60:60.
We achieve greater control over heart disease risk by adhering to this formula, relying on as little medication as possible.
The question to consider here is: How can you achieve HDL of 60 mg/dl or greater?
First of all, many clinical studies suggest that HDL of 60 mg/dl is associated with dramatic reduction in rate of heart attack . Several studies suggest that higher levels of HDL are associated with less carotid and coronary atherosclerotic plaque. HDL particles are also protective against infections and even cancer, and are a major player in the body's fight against inflammatory patterns. In other words, HDL has clearly established itself as a blood particle that provides powerful protective fun...
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