Aa
HDL
Hi, can any one give me some tips of how i can increase my HDL level coz it is on the borderline (1.00) form my last blood test.
Thanks.
Thanks.
MEDICAL PROFESSIONAL
Hello,
To increase the HDL levels, avoid smoking and alcohol consumption and exercise moderately at regular intervals. Also eat lots of fruits, vegetables, whole grains and lean sources of protein and add monosaturated fats to your diets. These are fats found in seafood, and walnuts or almonds. Oils containing monounsaturated fat include olive oil and canola oil.
Decrease junk food, cookies, cakes etc which contain polyunsaturated fatty acids in your diet.
I sincerely hope that helps. Take care and please do keep me posted on how you are doing.
To increase the HDL levels, avoid smoking and alcohol consumption and exercise moderately at regular intervals. Also eat lots of fruits, vegetables, whole grains and lean sources of protein and add monosaturated fats to your diets. These are fats found in seafood, and walnuts or almonds. Oils containing monounsaturated fat include olive oil and canola oil.
Decrease junk food, cookies, cakes etc which contain polyunsaturated fatty acids in your diet.
I sincerely hope that helps. Take care and please do keep me posted on how you are doing.
Thanks a lot Gymdandee..that's sure some tips. I will try to make most of them...lol!
add fish oil. Three grams a day. Keep your capsules in the freezer so you don’t burp fish.
Fish oil will slightly increase or lower your LDL “bad” cholesterol. More important, it
ups HDL “good” cholesterol and lowers triglycerides (blood fats).
Plant sterols
Not at goal in 3 months? Now add plant sterols 2 grams a day. Derived from plants, in capsule form, they interfere with cholesterol’s absorption. They’re safe,free of side effects and supply all-round health benefits. Both sterols and fish oil reduce inflammation
What Is Inflammation?
It’s the immune system doing its job, helpful short term in disease and injury. Chronic
inflammation, however, increases the risk of heart disease and most cancers. Common
causes are stress, poor diet and too much body fat. Lots of fruits and vegetables, plant
sterols and good fats like fish oil can all help reduce chronic inflammation.
Increase good fats Reduce saturated animal fats (10% total calories),
Eliminate trans fats, Increase whole grains, Less refined starches and sugars, Increase fiber (25 grams/day), Increase micronutrients (Multivitamin, fruits & veggies), Control portion size and calories, Increase physical activity (30-60 minutes 5X week)
Fish oil will slightly increase or lower your LDL “bad” cholesterol. More important, it
ups HDL “good” cholesterol and lowers triglycerides (blood fats).
Plant sterols
Not at goal in 3 months? Now add plant sterols 2 grams a day. Derived from plants, in capsule form, they interfere with cholesterol’s absorption. They’re safe,free of side effects and supply all-round health benefits. Both sterols and fish oil reduce inflammation
What Is Inflammation?
It’s the immune system doing its job, helpful short term in disease and injury. Chronic
inflammation, however, increases the risk of heart disease and most cancers. Common
causes are stress, poor diet and too much body fat. Lots of fruits and vegetables, plant
sterols and good fats like fish oil can all help reduce chronic inflammation.
Increase good fats Reduce saturated animal fats (10% total calories),
Eliminate trans fats, Increase whole grains, Less refined starches and sugars, Increase fiber (25 grams/day), Increase micronutrients (Multivitamin, fruits & veggies), Control portion size and calories, Increase physical activity (30-60 minutes 5X week)
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