Avoiding Basic Foods High in Cholesterol

It can be surprising for some people to hear that they have high cholesterol levels, but all you have to do is look at your own diet to assess the situation. If you take the time to carefully inventory what you eat on a regular basis, it shouldn’t be too hard to locate your problem areas. For most people, this usually involves unhealthy choices at snack time or eating too much during dinner. There isn’t really any secret as to which types of foods are bad for you either, and it’s likely you already have a general idea of what you should be avoiding. The trick is to match theory with practice since it can be hard to stay healthy all the time in real life. People are dealing with longer work schedules, increased tributes to and from work, and more responsibilities around the home. Sometimes it may seem like there is no other option other than ordering a pizza or driving through a fast foods window. But make no mistake, when it comes to your health impossible complications with cholesterol it’s absolutely essential to interject a healthy eating whenever you can.

The first step is to identify the foods high in cholesterol that have gotten you into trouble in the first place. It’s important to stay away from saturated fats and these are most commonly found in things like potato chips or processed animal products. The good news about saturated fats is that you can safely remove them from your diet without impacting your overall nutrition. The bad news is they are most commonly found in things that we love to eat and that we find the most delicious. No one says you have to get rid of them altogether, but you should work on finding healthier alternatives so that you can have moderation in mind. For example, instead of reaching for that bag of potato chips you might want to try some fresh fruits or vegetables. Or if you want something with similar texture but without all of the saturated fats, try mixed nuts or even a bowl of whole-grain cereal.

If you really want to get back on track then you have to take your diet back into your own hands. That means you’re going to have to start cooking. For some people this will be a problem, but if you aren’t all that familiar with your kitchen it’s important to realize what an advantage home cooking can be. You can have full control over each and every ingredient that eventually ends up in your system, and you really can’t trust restaurants without responsibility. When you cook for yourself and keep an eye on your overall nutrition by making sure to get plenty of protein, foods high in iron, and all of the other goodies they keep your body healthy. It’s also a great way to try out your new healthy recipes, and you might just find a popular new favorite in the process.

Keeping Your Heart Healthy: How Do You Increase HDL?

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HDL, also known as good cholesterol, is located at the walls of our blood vessels used to get rid of the excess cholesterol. HDL then carries with it the excess cholesterol back to the liver for cleaning and processing. If not for HDL, the excess fat stays in the arteries, thus creates plaques that can eventually lead to various cardiovascular diseases. Think of your HDL as your blood vessel’s personal sanitation worker. So, how do you measure their HDL cholesterol levels? Or better yet, how to increase HDL cholesterol level?

HDL cholesterol levels below 40/mg/dL have a high risk for cardiovascular diseases. HD levels between 40 to 60 mg/dL are considered average, while HDL levels more than 60 mg/dL are considered to protect people against heart diseases – thus, the higher the HDL, the better. But the question ‘how do you increase HDL cholesterol levels is a rather complex question to answer. Luckily, many scientists and medical professionals have done studies on how to increase HDL.
There are a number of ways to increase HDL. Use all these techniques to ensure a high HDL and combat nasty heart diseases:

  • Aerobic exercise – many people won’t like it, but yes, regular exercise such as jogging, biking and walking can increase your HDL levels. Spend around 20-30 minutes exercise everyday. Intensity doesn’t affect increased HDL levels, but the duration does.
  • Stop smoking – Smokers should give up tobacco totally to increase HDL levels.
  • Lose weight! – Obesity increases LDL cholesterol levels and reduces HDL cholesterol levels.
  • Maintain a healthy diet – add monounsaturated fat, healthy oils, fruits, vegetables and whole grains in your diet. Include other dietary essentials such as cranberry or grape juice, fish, and foods high in omega three to increase HDL.
  • Drink red wine – Yes, you’ve read it right. You may ask how can you increase the levels of HDL by drinking alcohol?’ Studies have found that the right intake of red wine can increase HDL levels. However, limit your intake with one or two drinks a day. More than that and it’ll lead to substantial health problems such as heart attack and heart failure.

Drug therapy for increasing HDL levels has been successful so far, but less effective when it comes to decreasing LDL cholesterol levels. Of all drugs used for treatment, niacin is the most effective drug at increasing levels. How do you increase HDL levels? The best way is always the natural way. So diet, exercise and quit smoking now.