HOW TO BOOST THE GOOD STUFF

dietcherry
By dietcherry Latest Reply 2012-05-27 21:24:24 -0500
Started 2012-05-21 20:46:11 -0500

Its more difficult to raise HDL (good cholesterol) than it is to lower LDL (bad cholesterol). Statin drugs routinely lower LDL by 30 to 40 percent. Here are ways to improve HDL:

EXERCISE: Aerobic exercise for 30 minutes several times a week can raise HDL by 3 to 9 percent in sedentary, healthy people. But youll have to get your heart rate up. There is little evidence that walking increases HDL.

STOP SMOKING: Average increase of HDL by 4 milligrams per deciliter.

WEIGHT CONTROL: Every 2.2 pounds of weight lost raises HDL by an average of 0.35 mg/dl.

ALCOHOL CONSUMPTION: Mild to moderate drinking (1 to 2 drinks per day) can raise HDL by an average of 4 mg/dl.

DIET: A diet low in trans fatty acids and high in monounstaturated and polyunsaturated fatty acids can raise HDL. Choose oils such as olive, flaxseed, and canola; nuts; cold-water fish; and shellfish. Limit high-glycemic-load foods such as pasta and bread made with refined flour, which can lower HDL.

NIACIN THERAPY: Increases of 25 to 35 percent.

FIBRATE THERAPY: Increases of 10 to 25 percent.

STATINS: Increases of 2 to 15 percent.

Sources: American Heart Association; Dr. William Averill; New England Journal of Medicine


6 replies

old biker
old biker 2012-05-26 20:32:13 -0500 Report

Thanks DC ..Im going to call you coach from now on..I will print this one out and hang it on the wall..It goes hand and hand with some long rang goals I placed on myself..It's nice to see the extra benifits that comes with it..Every week the pain gets less and less..Thanks for the motivation

Caroltoo
Caroltoo 2012-05-23 17:23:07 -0500 Report

Sounds like my kind of plan. I do all this except the statins and I've never smoked. Good to see the distinction between aerobic exercise and walking.

jayabee52
jayabee52 2012-05-22 04:00:42 -0500 Report

Thank you for sharing that DC!

When you posted that I couldn't help but think back to my first wife who had a lot of trouble with high cholesterol years ago and eventually had a heart attack and 5 bypasses to her heart. She survived and seems OK now, but it was touch and go for a while there from what I understand. (we had just been divorced at the time). Perhaps if we had known back then what you just shared the course of her heart disease could have been altered.

dietcherry
dietcherry 2012-05-22 09:21:10 -0500 Report

Morning James! Gosh I remember reading all the trouble she had with her heart! Glad shes still kicking!

jayabee52
jayabee52 2012-05-22 18:25:40 -0500 Report

I am too!

We are more like old friends now who have been through a tough time together and now keep at arms length.

I am especially glad that she is still kicking because of of our sons.

I see her occasionally at family functions and we can still complete one another's sentences, but it is still not the same.

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