HDL Cholesterol - The Good Cholesterol

We know cholesterol is an important factor in staying healthy. There have been plenty of studies and reports over the past ten years that have linked high cholesterol numbers to an increased risk of heart and cardiovascular disease. But did you know that not all cholesterol needs to be low?

In addition to the “bad” cholesterol that can stick to the walls of the arteries and cause plaque to develop, there is also “good” cholesterol that can help the body to rid itself of these deposits by helping to eliminate them through the liver. This type is called HDL cholesterol, and instead of bringing this number down, you should be striving to keep this count high. How high? A good HDL cholesterol number is one that is above 60. Anything lower than 40 is considered poor, and should be a cause for concern.

Raising the Numbers

If you are concerned about your HDL cholesterol, the next logical question would be how to raise that number higher? While there is plenty advice available on how to lower the “bad” LDL cholesterol number, there isn’t as much information available on how to raise the HDL cholesterol level. Part of the reason for this is that we probably don’t have as much control over this number.

For example, women tend to have higher HDL cholesterol levels prior to the menopausal years, primarily due to the hormones in her system. There have been some studies that have shown there are certain methods that might effectively raise this number.

A diet that is low in carbohydrates may increase the HDL cholesterol count by as much as 10%, so stock up on the fruits, veggies and whole grains. It may also be helpful to cut back on substances like salt and fat and limit your caloric intake. Adding soy protein to your diet may also increase your HDL cholesterol by 3% or so. Some studies have also shown that taking a daily vitamin supplement may help to raise the HDL levels significantly. You can also work to lower your LDL levels through a healthy diet, exercise and possible medications.

Cholesterol is a significant factor in heart disease, because the plaque deposits that can result from an unhealthy cholesterol number can make it more difficult for blood to pass through the arteries. This in turn forces your heart to work harder to pump the blood throughout your body, and thus puts a strain on this important organ. The end result can be a less healthy heart and a greater risk of heart attack, stroke and cardiovascular disease.

All of the above efforts can combine to bring your cholesterol levels to a healthy number that will greatly reduce your risk of heart disease.

Control Your Cholesterol Through A Correct Diet

You would have all heard about cholesterol and the recommendations of changes in diets and prescribe medication associated with it. But the truth is that many people don’t understand cholesterol and its purpose in our body. You need to be able to control your cholesterol and to do this you first need to understand what it is and how it works within you.

Cholesterol is a lipid (fatty acid) that resides in the cell membranes of the human body.  Most cholesterol is actually synthesized in the body, but a good proportion of it is ingested as a section of food.

You have good cholesterol and bad cholesterol and the two kinds need to be differentiated between: Bad cholesterol, or LDL, has been associated to cardiovascular disease, heart attack and stroke if consumed at unhealthy levels.  Good cholesterol, HDL, on the other hand, is accountable for significant bodily functions.  HDL cholesterol helps to construct and maintain cell walls and performs other cell maintenance.

Controlling Cholesterol Through Diet: What Can You Do About It?

There are quite a few ways you can control your blood cholesterol levels.Cholesterol is not soluble in blood, so it sometimes takes a helping hand.  Most of these are basic routine changes that can have an enormous and helpful result on your cholesterol levels. The first is to look at controlling cholesterol through diet.

The most apparent ways are to select your diet carefully.  Foods that are high in fat have an inclination to lift cholesterol.  Do not cut out fats totally from your diets.  Look at selecting specific foods that are low in saturated fat but have a good amount of unsaturated fat.  The body physically requires a small amount of fat for key body functions.

Lean red meat and fish are both good choices and should be incorporated liberally into your diet.  They are high in protein, which helps to build muscle, and relatively low in fat content.Select dairy products which have a low fat content, this will help you control your cholesterol.

If after changing your diet or your cholesterol levels are often too high then it is advisable to consult your doctor. You can know control cholesterol with the many drugs that are avaiable.  And remember that with any new drug, it’s important to notify your healthcare professional about any additional medications that you are taking at the time.

The side effects of controlling cholesterol through drugs tend to be relatively mild, and will generally cease after your body adjusts to the new medication.