It could be that you are trying to figure out how to increase HDL and decrease LDL at the same time. That’s how it goes, usually. As the level of your HDL (short for high density lipoprotein or the good cholesterol) increases, the level of your LDL (short for low density lipoprotein or the bad cholesterol) decreases, and vice versa.
You see when you have your HDL in greater number, the excess fats will have lesser chances of circulating in your system and eventually clogging your arteries because the good cholesterol sweeps them off and brings them to the liver to be processed for excretion. For this reason, when you have high levels of the good cholesterol, your LDL levels will be kept at a minimum. You cannot totally eliminate all the bad cholesterol, apparently, but you can at least try to keep them below 160 mg/dL (or lower if diabetes and heart disease run in the family).
So, would you want to know how to increase HDL and decrease LDL at the same time?
1. Exercise. This is perhaps one of the most beneficial things you can do to your health – exercise regularly and consistently. Exercising boosts your body’s metabolism, improving its potential to burn fats. Make time to walk for no less than 25 minutes everyday. You can go window shopping if you want. That should keep things more fun and exciting. Swimming is also a good exercise to increase HDL and decrease LDL, so are dancing, jogging, and climbing up and down a flight of stairs. But of course, before you embark on any of these, check with your doctor first if you are fit enough to be doing these activities.
2. Eat right. Shove some greens into your mouth. Green and leafy vegetables are so rich in fiber, and fiber is extremely helpful in regulating blood cholesterol levels. Make sure to eat fish two to three times a week, too, because fish has Omega-3 fatty acids in good amounts. Eating right also means staying away from all things fried, such as French fries, donuts, and burgers.
3. Take vitamins and minerals. Vitamin C and Vitamin E, both powerful antioxidants, prevent the bad cholesterol from getting oxidized, virtually eliminating chances of it circulating and forming plaque. 1000 mg of Vitamin C and 400 mg of Vitamin E daily should be ideal. Vitamin B3 or Niacin is also recommended, but it needs to be taken in large doses for it to play a significant role in lowering LDL levels. You have to be under doctor’s supervision in this case. Selenium can also help raise the good cholesterol and lower the bad cholesterol.
4. Take medications that lower bad cholesterol levels. Yes, there are drugs that are formulated to decrease bad cholesterol levels, but these are controlled medications and should not be taken without doctor’s advice. While these medications may not up the levels of your good cholesterol, taking them nonetheless should help improve your heart health.
When it comes to your heart, you cannot afford to compromise, thus learning how to increase HDL and decrease LDL at the same time must become a priority.
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