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HDL - The GOOD Cholesterol

While it has been known for a number of years that high HDL cholesterol levels (the "good" cholesterol) seem to confer some degree of protection from heart disease, until relatively recently almost all the attention in the "cholesterol wars" has been focused on lowering total cholesterol and LDL cholesterol levels (the "bad" cholesterol.)

Low HDL cholesterol levels are an independent risk factor for heart disease. That is, even if their total cholesterol and LDL cholesterol levels are normal, people with reduced levels of HDL have an increased risk of early coronary artery disease.

It appears that it's not the HDL itself that is good, it's the "vehicle." The HDL molecule is a complex molecule consisting of protein, lipids and cholesterol. HDL carries fat deposits out of your arteries and back to your liver where they are passed to the bowel and excreted.

HDL should be over 35, and the higher the better (except for alcoholics who have falsely elevated HDLs). It is not uncommon for healthy people to have HDL numbers in the 60s. LDL should be under 100, and the lower the better.

Changing your HDL/LDL ratio can have a significant impact on your risk for heart disease. For every 1 percent you decrease your LDL, you risk for heart attack goes down by 2 percent. For every 1 percent your HDL goes UP, your risk of a heart attack goes DOWN by 3.5 percent!

What's the best way to raise HDL?

First, eliminate the "bad fats" from your diet. These are the hydrogenated and partially hydrogenated fats found in margarine and commercially prepared baked goods such as crackers, cookies, bread, chips, candy and snacks. Read labels, and buy only those foods that list "cold pressed or "expeller pressed" when describing the type of oils used.
If you are still using margarine, vow to make that pound in your fridge the last one that will reside there. Butter, although it contains cholesterol, is a lot LESS apt to drive up your LDL than the synthetic, hydrogenated fats which inhibit fat metabolism in your liver.

To raise HDL, try a tablespoon of flax oil each day. Replacing bad fat with good fat will make the LDL numbers go down, and the HDL numbers go up. It is not uncommon for those who take flax oil consistently to have HDL readings in the 60s and 70s.

What else can you do to improve your HDL/LDL ratio?
  • Aerobic exercise. Regular aerobic exercise increases HDL levels.
  • Lose weight. Obesity results not only in increased LDL cholesterol, but also in reduced HDL cholesterol. If you are overweight, reducing your weight should increase your HDL levels while decreasing your LDL levels.
  • Stop smoking. If you smoke, giving up tobacco will result in an increase in HDL levels.
  • Eat more fiber. Soluble fibers are found in oats, fruits, vegetables, and legumes, and result in both a reduction in LDL cholesterol and an increase HDL cholesterol.
 
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