Good heart wellness is contingent on managing your cholesterol levels. It's a three-step process that includes keeping the two trouble cholesterol in check and working to elevate the good one. Total cholesterol is the number that reflects the 3 types of cholesterol.
Raising the great cholesterol, HDL cholesterol, is just as important to your heart as lowering the bad cholesterol, particularly, LDL and triglycerides. According to the Mayo Clinic, research studies indicate that raising HDL cholesterol levels has in inverse relationship to LDL cholesterol levels.
There are several methods to work at raising HDL cholesterol levels. Some referrals include quitting smoking cigarettes. Though this isn't really easy, you will be doing your body a great service by kicking the habit. In addition to assisting to raise HDL, kicking smoking will likewise stop the tightness of arteries. This will be very beneficial to your heart.
The benefits of Omega 3
Other efficient methods at raising HDL cholesterol levels include taking fish oils that are heavy in omega 3 DHA. Omega 3 is a fatty acid that is discovered in foods that are heart healthy. Fatty acids are fats that the body needs instead of the saturated fats that raise bad cholesterol.
One of the most potent fatty acids is omega 3 DHA. This fatty acid is discovered mostly in cold water oily fish. Medical research studies have revealed that consuming fish with high concentrations of docosahexaenoic acid, or DHA, assists not only to reduce bad cholesterol, LDL, however likewise raise HDL cholesterol levels
What is a healthy HDL level?
According to information from the American Heart Association, raising HDL cholesterol levels to a minimum of 40 mg/dl is needed for good wellness. A preferred level would be in the variety of 60 mg/dl or greater.
By consuming a diet consisting of omega 3 DHA, as your level of HDL rises, the HDL protects you arteries form getting obstructed by bad cholesterol. HDL particulates are larger than LDL particulates and connect to the LDL. When this takes place, the bad cholesterol is carried to the liver and processed and disposed of. Without sufficient levels of HDL, plaque buildup in the arteries can lead to heart disease.
Slimming down is an additional way to achieve your objective of raising HDL cholesterol levels. The reason is simple. Losing even a couple of pounds and keeping it off will help improve your HDL level as well as reduce pressure on the cardio vascular system. This system resembles a piece of rubber, the more you stretch it, and the more apt it is to break.
By lowering weight, you reduce the total pressure on the cardio system in addition to raise HDL cholesterol levels. Each pound of weight decrease makes raising HDL cholesterol levels that a lot easier.
Diet and HDL levels.
Ultimately, diet plays a big role in raising HDL cholesterol levels as well as maintaining a general healthy cholesterol level of 199 mg/dl or lower. In addition to eating great deals of food consisting of omega 3 DHA, a diet including entire grains like oatmeal or oat bran, along with fruits, nuts like walnuts and almonds, and reducing saturated fats found in fired foods will be beneficial to lowering cholesterol.
Eating more chicken and fish as a substitute to red meats is a good way to reduce fats that contribute to LDL. Attempt to reduce foods cooked in grease or heavy gravy, as these are contributors to bad cholesterol.
Now that you have heart the realities, make an action plan that consists of more exercise, consuming more foods with omega 3 DHA and quitting smoking. It's all part of the program to raising HDL cholesterol levels and keeping your heart healthy. Here's to your good health!