Written by Rebecca Faulkner, MS, R
| HDL > Good |
| LDL > Bad |
Is there such a thing as good cholesterol and bad cholesterol? Does Good Cholesterol Really Exist? The answer is yes. HDL, (high density lipoprotein), is considered to be the good cholesterol because it removes fatty build-up from your arteries. In light of this, you should strive for your HDL to be greater than 40. LDL, or low density lipoproteins, is known as the bad cholesterol because it deposits cholesterol in your arteries.
If you are wondering how to increase your good cholesterol level, try these 5 tips.
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Stay physically active: Aim for 30 minutes of exercise 5 days a week. If you cannot do 30 minutes all at once, do 10 minutes in the morning, 10 in the afternoon, and 10 minutes before or after dinner.
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Shave off the excess pounds. If you are not at a healthy weight, a weight loss of 10 pounds will contribute to good heart health.
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Eat fatty fish at least twice a week. Examples of fatty fish are salmon, sardines, mackerel, trout, tuna, sea bass, and herring.
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Add more fruits and vegetables to your diet, especially purpled – skinned fruits. Don’t forget to add walnuts and almonds to your menu.
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Reduce your intake of refined foods and sugars, such as regular sodas, candy, white flour, cake, pastry, white pasta.
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Enhance your grains with whole grains. The Dietary Guidelines for Americans recommends making half of your grains, whole grains. Therefore, add whole wheat products to your diet, such as whole wheat bread, oatmeal, brown rice, whole wheat pasta, and others.
- Add ground flaxseed and soy products to your diet. The next time you eat cereal or yogurt, sprinkle with ground flaxseed.
