Knowing how to raise HDL cholesterol levels is a great way to protect your heart. Your HDLs do deserve the name of good cholesterol. These particles do not carry cholesterol into your arteries because they are so compact and dense that they cannot squeeze through the space within the walls of your arteries.
As a result the magic of your HDLs is that it
doesn't go through your arteries, but escorts the other bad cholesterols
out your body with the rest of your solid waste matter.
Think of your HDL cholesterol as scavenger molecules that removes cholesterol from your arteries. By this happening and you constantly raising your HDL cholesterols you are reducing your risk of heart attack regardless of your total cholesterol levels.
High blood pressure exerts a lot of pressure against your heart forcing your blood through your blood vessels through your arteries. If
your arteries are clear and clean then your heart has an easy job. Your
blood flows easily into your arteries and your blood pressure stays
But if you have both, high blood pressure and high cholesterol,
your arteries have been narrowed by cholesterol plaque build-up so your
heart must contract more and push harder to get your blood flowing. This constant force against your arterials walls can worsen the damage already caused by cholesterol and plaque.
So increasing your good cholesterol that will remove the plaque is of utmost importance. The question then becomes how to raise HDL cholesterol.
Since you already have high blood pressure you are more than likely taking a diuretics, also known as water pills, to control your blood pressure. But,
this same medication can also raise your bad cholesterol, LDL, lower
your good cholesterol, HDL, and your triglycerides, fatty particles,
goes through the roof.
So lets take a look at the following medicines and lifestyle changes that alters your cholesterol levels and will show you how to raise HDL cholesterol.
The taking of hormone products, birth control pills,
morning after pills, post-menopausal hormone replacement therapy have
unexpected effects on how to raise HDL cholesterol levels.
Oral contraceptives are a combination of the female hormones estrogen and progestin, a synthetic form of progesterone, is cholesterol friendly. Estrogen raises your good cholesterol while progestins lowers your HDLs.
Taking diuretics, which is used to lower your high blood pressure, raises your total cholesterol levels and the levels of your triglycerides. The increase is so small that it doesn't increase your risk of heart disease.
Diuretics are so important in controlling your high blood pressure that you can control your cholesterol by changing your diet.
My believe is always to change your diet to raise
your good cholesterol. In part food help to get you into this mess it
should be able to take you out of it. So diet not drugs should be your first line of defense in how to raise HDL cholesterol.
Oatmeal: Eat your whole-grain oats which are tasty, inexpensive and have a long history of health benefits.
What are these health benefits?
Two types of soluble fiber called beta-glucan are found in oats. They are water-soluble fiber and insoluble fiber. The
beta-glucan transform itself into a viscous, gel-like sponge, forming a
jelly-like fiber which absorbs the bile juice from your intestines and
reduces the speed at which your food and waste move through and exist
from your body.
Remember that bile juice
is formed in your liver and contains large amounts of cholesterol and
bile acids which are recycled back from your lower intestine to your
liver. But with the beta-glucan from your oats your cholesterol and
bile acids are excreted.
Oats also has an array of powerful antioxidants, an unique amino acid that contributes to the promotion of your heart's health.
Almonds are high in fat but 90% of that fat, monounsaturated and polyunsaturated, is heart healthy. An ounce of almonds contains 9 grams of monounsaturated fat, 3.5 grams of polyunsaturated fat and 1 gram of saturated fat.
a great source of vitamin E and loaded with essential minerals such as
selenium, zinc, copper, calcium, iron, magnesium and potassium. Include almonds in your diet to help raise your good cholesterol.
These are just some easy and inexpensive foods to include into your diet. Overall you should include whole grains products like brown rice, quinoa, soy protein, foods high in omega-3 fatty acids like sunflower seeds, flaxseed and fatty fish are some basic main stay that will boost your HDL cholesterol.
I cannot over-emphasize the need of exercising. You
must include a daily regiment of exercise... think of it as your daily
prescription. Choose an exercise routine that's just right for you because just walking thirty minutes a day raises your good cholesterol.
best of all exercise helps you to live longer because it enhances your
golden years. As you age you lose muscle mass, flexibility, your
strength and fitness levels thereby increasing your frailty and loss of
With exercise you save money, less medical bills.
Of course you now know how to raise HDL cholesterol levels with therapeutic lifestyle changes with the foremost strategy for prevention being a healthy diet and the inclusion of exercise.