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Sunday, December 26, 2010

Improve Your HDL Cholesterol Levels

by Miranda Laranjo

MayoClinic outlines the lifestyle changes required to reduce cholesterol in their article, "Top 5 lifestyle changes to reduce cholesterol" as follows:

1, Lose Weight - Doctors claim that losing even ten pounds can make a difference.

2. Eat heart-healthy foods - Eat leaner meats, low-fat dairy, and healthier fats such as olive, peanut and canola oil. Eliminate all trans-fats (hydrogenated oil) and limit foods high in cholesterol (typically organ meats, egg yolks and whole milk products). Eat more whole grains, vegetables and fruit. Add foods rich in omega-3 fatty acids, such as salmon, avocados, almonds and ground flaxseeds. [read: The Great Cholesterol Lie]

3. Exercise daily - Moderate exercise can help to raise your HDL, or good cholesterol. The American Heart Association recommends 30 minutes of exercise a day to reduce the risk of heart disease.

4. Quit Smoking - Quitting can improve your HDL cholesterol level. In their article, Mayoclinic gives us this encouragement about smoking, "Just 20 minutes after quitting, your blood pressure decreases. Within 24 hours, your risk of a heart attack decreases. Within one year, your risk of heart disease is half that of a smoker. Within 15 years, your risk of heart disease is similar to someone who never smoked."

5. Drink in Moderation - Too much alcohol can lead to various health risks. Mayo recommends keeping it to one drink per day for women and no more than two for men.

The American Heart Association recommends dietary changes over supplements to improve heart health. However, MayoClinic provides a list of supplements to consider for lowering cholesterol: [read -The Great Cholesterol Lie]

"Cholesterol-lowering supplements: Lower your numbers without prescription medication". Web MD indicates that garlic and garlic supplements have been shown in studies to lower cholesterol, and in some cases Niacin can be an alternative to Statin drugs. In all situations, it is advised to follow your doctors directions and discuss these non-drug ideas with your doctor to determine if they might be effective for you.

About the Author:

This guide will help you with raising HDL Cholesterol Levels to ensure you remain heart healthy.Learn How to Increase HDL Cholesterol Level? can save your life and how to go about lowering cholesterol levels safely.

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