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.
You don't need a nutritionist to tell you that sugar isn't good for you.
Sugar raises blood sugar , reduces HDL cholesterol , skyrockets triglycerides, triggers abnormal insulin surges, makes us hungry. It also converts the less-harmful large LDL particles to the much more harmful small LDL particles. Sugar also makes you hungry in a cycle of eating followed by insatiable hunger. Sugar makes you fat , especially around the middle.
Obviously, table sugar is not good for you. The content of white table sugar in the American diet has exploded over the last 100 years, totaling over 150 lb per year for the average person. (Humans are not meant to consume any. The closest primitive humans ever came to sugar was their rare exposure to honey, which became available only seasonally.)
So, no surprise, we should avoid sugar and foods rich in sugar.
You know what's worse than sugar?
First of all, there are a number of ways to view the blood sugar-raising or insulin-provo...
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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