|Raising HDL Cholesterol|
HDL is a complex molecule made up of lipids, cholesterol, and protein. It cleans off the walls of blood vessels, thus removing excess cholesterol, LDL. The HDL then carries this cholesterol to the liver where it is processed. Doctors still focus strongly on lowering LDL but are now including recommendations that raising HDL is another important factor to reduce risk of heart disease.
If you have had your cholesterol levels checked and your HDL is less than 40, you should discuss with your doctor ways in which to increase the HDL level. Again, HDL level above 60 is ideal.
There are home remedies that will ultimately help increase HDL level. Give these home remedies a try as part of the cholesterol plan you've discussed with your doctor.
- Garlic. Studies show that garlic may not only reduce LDL but raise HDL and decrease the amount of fat in your blood. Add some fresh garlic regularly to your cooking to keep your heart healthy.
- Niacin is an important B vitamin that may raise your HDL, "good," cholesterol.
- Almonds. Studies indicate that snacking on almonds regularly for as little as three weeks may decrease LDL by up to ten percent.
- Honey. Add 1 teaspoon honey to 1 cup hot water in the morning, and you may rid your system of excess fat and cholesterol, according to Ayurvedic medicine. Add 1 teaspoon lime juice or 10 drops cider vinegar to give that drink a more powerful cholesterol-fighting punch.
- Oats. In any pure form, oats are a traditional cholesterol buster. Eating only 1/2 cup oatmeal a day, along with a low fat diet, may reduce cholesterol levels by nine percent.
- Rice. The oil that comes from the bran of rice is known to lower cholesterol. And brown rice is particularly high in fiber, which is essential in a cholesterol-lowering diet. One cup provides 11 percent of the daily fiber requirement.
- Soybeans. These beauties may reduce LDL by as much as 20 percent when 25 to 50 grams of soy protein are eaten daily for as short a time as a month. Besides that obvious benefit, soy may fend off a rise in LDL in people with normal levels and also improve the ability of arteries to dilate. This means they expand better to allow the unimpeded passage of fats and other substances that otherwise might cause a blockage.
- Walnuts. A cholesterol-lowering diet that includes walnuts eaten at least four times a week may lower LDL by as much as 16 percent. And studies indicate that those who munch on these nuts regularly cut their risk of death by heart attack in half when compared to non-walnut munchers.
- Apples. Apples are high in pectin, which can lower cholesterol levels.
- Artichokes. This veggie can actually lower cholesterol levels. Early studies pointed to their beneficial cholesterol-busting properties, but recent studies have shown that artichokes may be even more effective than they were first thought to be.
- Beets. Full of carotenoids and flavonoids, beets help lower -- and may even prevent -- the formation of LDL, the bad cholesterol.
- Carrots. Full of pectin, they're as good as apples in lowering cholesterol levels.
- Olive oil. It protects your heart by lowering LDL, raising HDL, and preventing your blood from forming clots.
- Pears. These are high in soluble fiber, which helps regulate cholesterol levels.
- Rhubarb. Yep, this is a cholesterol-buster. Consume it after a meal that's heavy in fats. You can cook it in a double boiler, with a little honey or maple syrup for added sweetness, until done. Add cardamom or vanilla if you like.
- Yogurt. Eating 1 cup plain yogurt with active cultures a day may reduce LDL by four percent or more and total cholesterol by at least three percent. Some scientists believe that eating yogurt regularly may even reduce the overall risk of heart disease by as much as ten percent.
- Turmeric. This may lower blood cholesterol. Added to eggplant, you may reap twice the cholesterol-fighting benefit. Mix 3/4 teaspoon turmeric with 2 tablespoons cooked, mashed eggplant and 1 1/2 tablespoons boiling water. Spread it on whole wheat bread and eat after a meal heavy in fats.
|Trans Fat Foods|
Moderate Drinking: Drink a moderate amount of alcohol. Moderate amounts of alcohol can increase your HDL.