Content

• To step
• Part 1 of 3: Seeing the big picture
• Part 2 of 3: Raising high-density lipoprotein (HDL)
• Part 3 of 3: Lowering low-density lipoprotein (LDL)
• Warnings

Improving cholesterol levels is not only about lowering LDL levels, but also about increasing HDL levels. If you take steps to improve cholesterol, you will lower your risk of cardiovascular disease and stroke. Because your body should be able to make enough cholesterol on its own, you need to keep an eye on the cholesterol you consume through food. With the right discipline, you can take steps to increase good HDL cholesterol and lower bad LDL cholesterol.

To step

Part 1 of 3: Seeing the big picture

1. Learn about good cholesterol. HDL, or high-density lipoprotein, is responsible for removing waste products in the blood. HDL searches the blood for bad cholesterol, LDL, and transports it to the liver for disposal. HDL reduces inflammation throughout the body and may even help with Alzheimer's disease.
2. Ask your doctor to take a cholesterol test. High blood pressure causes almost no obvious side effects, but can be extremely harmful to health. Illnesses caused by bad cholesterol are serious and should be treated by a healthcare professional. If the HDL level is less than 60 mg / dL, the doctor may recommend diet or lifestyle adjustments.
   • While there are cholesterol tests that you can use at home, they are not yet as reliable or accurate as blood tests.
3. Calculate the total amount of blood cholesterol. Having "good cholesterol" is a combination of lowering the LDL level and increasing the HDL level. While you may be well on your way to either of those two, it's wise to keep an eye on the bigger picture if the other of the two falls a bit behind. To calculate total blood cholesterol, add your LDL, HDL, and 20 percent of your triglycerides.
   • Triglycerides are body fat, so you want this number to be low.
   • Aim for a total blood cholesterol of about 200. Above 240 is considered high.

Part 2 of 3: Raising high-density lipoprotein (HDL)

1. Set a target for good HDL. Cholesterol is measured in milligrams per deciliter of blood. Men whose values ​​are between 40 and 60 mg / dL and women whose values ​​are between 50 and 60 mg / dL are at an increased risk of cardiovascular disease. Make it a goal to increase the HDL level.
2. Lose weight if you are overweight. If you lose 2.7 kg, you can increase the good HDL cholesterol that removes the bad low density lipoprotein (LDL). You lose weight through a combination of healthy food and plenty of exercise. Even without doing either of those two things, you can lose weight, but the most successful weight loss methods include both diet and exercise.
   • Don't starve yourself. Weight loss is all about consuming healthy foods, serving the right portions, and eating at the right times. When you starve yourself, your body will prepare for food deprivation. As a result, the fat will begin to accumulate, much like a hibernating bear. Eat a good meal in the morning and eat less gradually as the day goes on.
   • Do not assume that you will lose weight quickly. If you lose a few pounds a week, you can consider it a great success. Most people who are trying to lose a lot of weight get discouraged by the fact that they are not getting real results, and throw in the towel before the battle has even started. Runners are dead runners; take it slow to outsmart the yo-yo effect.
3. Exercise regularly. Try to increase the heart rate for half an hour at least five times a week. Do this, for example, by playing football, raking the garden, walking, cycling or swimming. While lifting weights can be an excellent way to exercise, avoid changing your entire routine all at once. Enthusiasm for drastically new and exciting exercise routines often ends in decline to inactivity.
   • If you're struggling to find the time to move, break the half hour into three 10-minute sessions. For example, take a break at work to take a brisk ten-minute walk before lunch, after lunch, and when you get home. If you are having a hard time doing this, you may not be ready to start a more intense routine.
   • Try interval training to get the most out of your exercise. Interval training involves short bursts of intense activity resulting from longer periods of lower effort. For example, try to sprint for a lap and then jog for three laps.
4. Opt for healthier fats. Eat meat in moderation and always opt for lean varieties. Try replacing the meat you use in meals with vegetables or beans once or twice a week. People who eat vegetarian should also make sure that they get the right nutrients every day.
   • In an ideal world, most of the fats you consume would be monounsaturated fats, as these lower overall cholesterol but preserve HDL. Monounsaturated fats can be found in nuts (almonds, peanuts, cashews, macadamia nuts, pecans), avocado, olive oil, sesame oil and tahini.
5. Drink alcohol in moderation. Interestingly, alcohol consumption is associated with a reduced risk of cardiovascular disease. One or two alcoholic drinks a day can actually benefit HDL levels. Red wine in particular has been associated with increased HDL levels and even decreased LDL levels.
6. Stop smoking. Smoking is associated with lower HDL levels. The risk of cardiovascular disease and other related conditions is drastically reduced within hours of quitting smoking. In addition, quitting smoking can make it easier to exercise and thus lose excess weight.

Part 3 of 3: Lowering low-density lipoprotein (LDL)

1. Ask your doctor if you should be taking medication to lower LDL levels. Due to age, disability, or other health issues, the body may not be able to regulate cholesterol. The LDL is ideally between 100 and 129 mg / dL, although below 100 is even better. Your doctor may recommend medicines if your LDL levels are 160 or higher.
   • Statins (cholesterol synthesis inhibitors) are the most commonly prescribed to lower cholesterol and are therefore preferred.
   • For people who have adverse reactions to statins, there are also other cholesterol-lowering drugs, including cholesterol absorption inhibitors, bile acid sequestrants, and lipid-lowering agents.
2. Eat certain foods to lower LDL. Eat oatmeal, whole grains, and fiber-rich foods. Brazil nuts, almonds and walnuts can help lower your LDL. Since many of these foods can be snacks, supplementing your diet with these heart-friendly products is easy.
   • Omega 3 fatty acids, which are found in fatty fish, flaxseed, flaxseed oil and fish oil supplements, among others, can help lower LDL and increase HDL. Examples of fatty fish are salmon, flatfish, haddock, catfish, sardines, herring, bluefish, albacore tuna and anchovies.
   • Eating substances called sterols and stanols may also help. Sterols and stanols can be found in orange juice, some yogurt drinks and certain margarines designed to fight bad cholesterol.
   • An easy way to add good fats to your diet is to replace butter with canola or olive oil, or by adding flaxseeds.
3. Limit the intake of saturated and trans fats. Saturated and trans fats are the "bad" fats for two reasons: they lower HDL and increase LDL. Replace saturated and trans fats with good fats (see above) to help lower your LDL levels.
   • Saturated fats include butter, lard, whipped cream, coconut and palm oil.
   • Trans fats are found in fast food, margarine, ramen noodles and (partially) hardened / hydrogenated oil.
4. Replace high-calorie drinks with water and green tea. Water provides the organs with essential nutrients and does not contain sugars that promote LDL. Green tea contains substances that limit bad cholesterol. While more research is needed to identify the potential risks and benefits of coffee, it is believed that coffee is associated with elevated cholesterol levels.
   • Since the most recent research has referred claims about coffee's negative health effects to the realm of fables, you don't have to abstain from coffee altogether. With a balanced diet, you can safely drink coffee if you do it in moderation.

Warnings

• Avoid trans fats that lower HDL and increase LDL. Foods containing trans fats include margarine, cake and cookie mix, frozen fast food, frozen foods, donuts, pastries, candy, crackers, chips, cereals, energy bars, gravy, toppings, and butter.
• Follow your healthcare provider's advice carefully.