You’re an informed person. You have read up on cholesterol and are rightfully fearful of its negative effects on your health. But what if I told you there were two kinds of cholesterol; a good and a bad? The cholesterol you want to avoid is Low-Density Lipoprotien (LDL). This is the substance that creates plaque on the arterial walls and can lead to heart attacks. HDL (high-density lipoprotein) on the other hand, works to remove this plaque from the walls of arteries so the liver can process it. Think of HDL as an army of janitors working to keep your insides sparkling. Now that you know the differences, you probably want to know how you do to raise your levels of good cholesterol. We are here for you, with six steps to a healthier life.
Get Active: To create more HDL, you are going to have to start exercising for at least thirty minutes a day. This does not mean joining a class or becoming a regular at the gym. It is more important to choose an activity that will raise your heartbeat, but that you can do for longer periods of time. Take walks, ride your bike, pick something that you enjoy. That way you can say you’re having fun, not exercising. This will also trim down your waistline.
Eat Better: Exercise alone is not enough. You have to commit to eating healthier foods and limiting junk food. This doesn’t mean you have to eat like a rabbit, just be smarter about your choices. Add more fruits and vegetables into your diet. Focus on dark greens when choosing your vegetables. Broccoli, asparagus and spinach are great choices.
Drink: Researchers have found that an alcoholic drink enjoyed over dinner can help to raise good cholesterol in the blood. It is not recommended to have more than two drinks per night however, so this is not an excuse to relive your frat/sorority days.
Kick the Habit: If you are a smoker you have one more reason to quit. By abstaining from tobacco you will receive a boost of HDL within your system.
Remove Stress: The verdict is out on whether this directly affects cholesterol, but many studies have shown correlations between heart disease and stress. I say don’t wait for definitive evidence, stress is a known negative. Work to remove it from your life. Slow down, and enjoy the simple pleasures. Spend more time with friends and family and try to worry less.
Sleep More: Just as mental stress can affect your overall health, so to can physical stress. This comes from over working the body and not giving the cells enough of a chance to repair themselves. You should aim for at least eight hours of uninterrupted sleep per night.
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