Now all these years folks have been worried about high cholesterol. But in addition to lowering bad cholesterol, a new study shows that a whole lot of GOOD cholesterol should also be the focus of a person's efforts.
In fact, your levels of HDL is the fact most important determinant of the risk for heart health problem.
First, some definitions...
LDL (low-density lipoprotein): LDL is and the "bad" cholesterol. It identifies cholesterol that builds up for that arteries, increasing your chance of heart disease.
HDL (high-density lipoprotein): HDL is and the "good" cholesterol. It helps clean out LDL from your veins, and can decrease your possibility of heart disease.
If your HDL is not above 40 mg/dL, then you need to improve it and possess it checked every new season.
TC (total cholesterol): This is the total amount of cholesterol from your blood, including LDL, HDL, and VLDL.
If your entire total cholesterol is 240 mg/dL to be able to greater, you have a greater risk of coronary heart disease and stroke.
TC: HDL-C percentage: This is called getting "total cholesterol to HDL ratio. " It is made to give doctors a concept of how much total cholesterol a person has relative to the HDL level. The ratio is calculated by dividing the ultimate cholesterol by the HIGH-DENSITY LIPOPROTEIN. It is a good measure of heart disease risk.
Okay, now on to the latest findings... this recent study published in the market American Heart Journal discovered that patients that had higher HDL levels had a lower risk of cardiac arrest. More specifically, people with higher HDL (by 10 mg/dL) had an 11% reduction in heart disease risk.
Okay... so what does that mean? Do everything you can maximize your HDL!
First, you would like to get your HDL levels checked... so visit your teacher. And always check in your doctor before making big changes towards the nutrition and exercise auto insurance policy... especially if you has become overweight, or otherwise at risk for lifestyle diseases.
Second, a good place to start improving your cholesterol levels is almost always to simply lose weight also to start an exercise program (both aerobic fitness exercise and resistance training will improve cholesterol levels).
And during achieving healthy cholesterol degree, here are many more specific actions that you must take:
- Eat 6 small meals everyday rather than 2-3 significant meals.
- Eat couple almonds per day (make sure none are roasted in hydrogenated oils! )
- Eat more fiber by eating almonds, fruits, vegetables, celery, and perhaps even supplement with glucomannan - Get not less than 35g of fiber per day
- Reduce your intake of saturated fats & eliminate all trans fats during the diet
- Build muscle largest majority. There's some evidence from which strength-training exercises that build muscle mass can also improve HDL.
- Do intervals - these may very well be even more effective than regular cardio to improve HDL
- Both Green Tea and fats might help improve cholesterol level (by both increasing HDL and lowering LDL), but research is not conclusive.
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Craig Ballantyne is a certified Strength & Conditioning Clinician and writes for Men's Dietary Oxygen magazines. His trademarked TurbulenceTraining. com Turbulence Training for losing weight have helped thousands of people with weight loss and fat burning in just 45 minutes three times one week. TurbulenceTraining. com Turbulence Training for losing weight workouts help you losing weight without long, slow cardiovascular sessions or fancy a fishing rod. Craig's workoutmanuals. com/Bodyweight-Workouts-exercises-fat-loss bodyweight workouts for losing weight help you lose fat free of equipment at all.
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