With more and more evidence piling up confirming the idea that certain types of cholesterol reduce the chances of both heart attack and stroke it is no wonder so many people are wanting to know how do I increase my HDL.
HDL stands for high density lipoproteins and are often simply referred to as good cholesterol.
They are aptly described as scavenger molecules which carry excess cholesterol out of the body through that not so glamorous mechanism known as solid waste disposal.
But perhaps their most impressive attribute is their ability to eliminate preexisting vascular plaque deposits, thus reversing the cycle that is responsible for a heart attack or stroke.
So now we that we know a little more about high density lipoproteins let's move on to our main topic of how do I increase my HDL? How Do I Increase My HDL *Exercise/Physical Activity: One of the best ways to increase the number of high density lipoproteins floating around in your body is through a consistent, almost daily, exercise program lasting approximately 30 minutes.
Just staying active 30 minutes a day has been shown to raise HDL, lower LDL (bad cholesterol), and reduce triglyceride levels.
If you are embarking on an exercise program for the first time make sure you start slow, pick an activity that is easy on your joints, and perhaps most importantly check with your doctor to make sure you are physically able to exercise without encountering undue health risks.
*Weight management: Being overweight and a large belt size are two commonly accepted signs of impending cardiovascular trouble ahead.
Shedding those extra pounds will lower bad cholesterol and raise good cholesterol.
It will also decrease pressure on your skeletal structure thus making exercise easier and less painful.
*Stop smoking: I have heard people say that they are willing to do anything to improve their cardiovascular health except give up their beloved cigarettes.
Nevertheless, if you fall into this group you should know that smoking dramatically suppresses HDL.
*Trans fats: Just like smoking trans fats raise bad cholesterol and reduce good cholesterol so reducing their consumption is a good idea.
The problem is that many foods contain "partially hydrogenated vegetable oil" and trying to eliminate all of them would have you eating sprouts 24/7.
The best rule of thumb here is be smart with your food choices and when you do notice your favorite food contains partially hydrogenated vegetable oil don't overdo it.
*Monosaturated fats: Who said all fats were bad! When asking how do I raise my HDL monosaturated fats certainly are worth a mention.
Recent research suggests that such foods as avocados, avocado oil, walnuts, almonds, pecans, and olive oil can increase HDL without increasing total cholesterol.
What Next? How do I raise my HDL, in most cases, is about changing old habits, adopting new healthier habits, and enlisting the help of convention medications such as statins or natural cholesterol reducing remedies if needed.
Put simply, this basically means finding ways to increase HDL (good cholesterol) and decrease LDL (bad cholesterol levels).
Certainly the aforementioned statin drugs will be one of your options but they do carry a number of serious label warnings.
The side effect risks have made natural cholesterol reduction supplements combined with diet and lifestyle modification an alternative treatment combination worth considering.