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#1
11-12-2006, 01:23 PM
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Boost your good cholesterol
Boost your good cholesterol
HDLs, or high-density lipoproteins, are actually good for you as they lower the risk of heart disease. And heres how to keep those HDL levels up Both genetics and your lifestyle play a role in your cholesterol levels. And some people may be naturally predisposed to higher or lower HDLs. These people may also have a harder time increasing a low number, for example, by diet and exercise alone. Smoking, eating foods with trans fats, being obese and inactive can all result in lower HDLs. Fruits, vegetables, unsaturated fats, dried beans and other foods high in soluble fibre have all been shown to be effective in lowering the bad type of cholesterol. So how can you improve your HDLs? The following healthy habits can boost your HDL numbers: Lose excess body fat Losing weight if you have a body mass index (BMI) above 25 can help control high cholesterol, especially LDLs. But weight loss from dieting alone can cause the desirable HDLs to drop along with the LDLs. By performing regular aerobic exercise when you diet you can help stem this lowering effect. Avoid trans fats It may be harder to improve your good cholesterol levels with food. But high intakes of trans fats, found in processed foods made with hydrogenated oils, have been found to lower HDLs. So, cutting out fast foods and processed foods that contain these fats is wise. Go for good fats and plenty of plant foods Eating more foods high in unsaturated fats such as olive oil and nuts, as well as more fruits, veggies, beans and whole grains may be beneficial, too. One 2004 study in Diabetes care found that men and women with Type 2 diabetes who included 30 grams of walnuts a day in their diet had improved HDL levels. Exercise on most days of the week Exercise has a powerful, albeit short-lived effect. Each workout may result in a subtle HDL boost, so thats why it needs to be done on a consistent basis. Regular exercisers tend to have higher HDLs. Burn an extra 800 to 2,200 calories per week with cardio Research shows that HDL may be elevated by as much as 20 percent from regular aerobic exercise that expends at least 800 to 1,200 calories per week. Walking at three miles per hour, for example, will use around 300 calories. So a person needs to walk around eight to 12 miles a week, or do some equivalent aerobic activity for at least 30 minutes on six or more days per week. Inactive people may need to do slightly more, burning from 1,500 to 2,200 calories per week through aerobic workouts like walking, swimming, cycling or aerobics. However, remember to always consult your physician before embarking on any exercise programme. Regular aerobic exercise can keep your HDL levels high 
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