and what is the best exercise to increase the hdl? Does yoga helpful for this? If someone has low hdl, what is the instant exercise he should do to bring level up? IF YOU HAVE LOW HDL, WHAT EXERCISE DO YOU RECOMMEND TO INCREASE THE HDL LEVEL? Its high density lipoprotien its beneficial lipoprotien.It help the body to move cholesterol from the blood to the liver to break it down High Density Lipoprotein.... Hello Zenon-
HDL stands for High-density lipoproteins. The lipoproteins carry cholesterol from your body tissue to the liver. If you are male and have lower levels you are at higher risk of cardiovasular disease. Any form of cardiovasular exercises will raise the HDL levels. Good question! God bless and take care. High-Density Lipoprotein
Lifestyle Modification and HDL-C
Lifestyle modification is always frontline therapy for men and women with low HDL-C. Obesity, cigarette smoking, and a sedentary lifestyle all reduce blood levels of HDL-C.5,6 In contrast, weight loss, smoking cessation, and exercise all promote raising HDL-C. If you are obese and then lose weight, the greater your weight loss and reduction in the circumference of your waist, the greater will be the elevation in your HDL-C level. The more you exercise, the more your HDL-C will increase. If you quit smoking, then your HDL-C can increase up to 15% to 20%, an elevation on par with some of the best drugs available for raising HDL-C. Increased fish7 and reduced carbohydrate consumption both are associated with higher HDL-C. The so-called Mediterranean diet (a diet enriched with fruits, vegetables, whole grains, olive oil, and legumes) is associated with increased HDL-C.8 Alcohol consumption can raise HDL-C significantly,6 but this benefit must be counterbalanced with knowledge of the risks of alcohol consumption. In general, the average patient could responsibly consume 2 to 6 ounces of wine with each evening鈥檚 meal.9
Medications That Raise HDL-C
For many patients, lifestyle modification may not be enough to achieve adequate elevations in HDL-C. Your heredity plays an important role in regulating the level of your HDL-C. Mutations in one or more genes can give some people a very high level of HDL-C and predispose others to very low levels of HDL-C. Many patients will require the combination of medication with lifestyle modification.
A number of medications can have an impact on blood levels of HDL-C.10 The statins have been shown to reduce the risk of heart attack and death in patients with high LDL-C and low HDL-C. Fibrates (gemfibrozil, fenofibrate) are an effective therapy for patients with high triglycerides and low HDL-C. Niacin is the most potent drug currently available for raising HDL-C and has been shown to reduce the risk of heart attack and stroke in patients with heart disease. Several forms of niacin are available, but dietary-supplement niacin must not be substituted for the niacin that your doctor prescribes because the supplement can cause significant liver injury. When taking a statin and niacin in combination, patients with low HDL-C should not take vitamin E, vitamin C, or beta-carotene supplements because these agents appear to impair the ability of statins and niacin to raise HDL-C. If you are asked to stop taking your antioxidant vitamins, you will not be missing out on much. In several studies, antioxidant vitamins had no effect on risk for cardiovascular disease.
Fish oil supplements enriched with omega-3 fatty acids can raise HDL-C.11 If you are diabetic, the thiazolidinedione class of drugs has also been shown to increase blood levels of HDL-C. Your doctor may prescribe one or more drugs simultaneously to treat your low HDL-C, depending on your overall clinical picture and the results of other components of your lipid profile HDL means High density lipoprotein. It is a good cholesterol.
Epidemiological studies have shown that high concentrations of HDL (over 60 mg/dL) have protective value against cardiovascular diseases (such as ischemic stroke and myocardial infarction). Low concentrations of HDL (below 40 mg/dL for men, below 50 mg/dL for women) are a positive risk factor for these atherosclerotic diseases.
Raising HDL
Certain changes in lifestyle can have a positive impact on raising HDL levels:
Aerobic exercise
Weight loss
Smoking cessation
Removing trans fatty acids from the diet
Adding monounsaturated and polyunsaturated fats to the diet
Drinking 1-2 servings of alcoholic beverages per day
Adding soluble fiber to diet
Limiting intake of dietary fat to 30-35% of total calories
Consumption of Niacin (immediate release crystallin form of Vitamin B3) can increase HDL levels by 15-30%.
In the meanwhile you have to reduce, LDL, triglycerides and Serum cholesterol.
Cholesterol- Get your LDL (bad cholesterol) levels checked at least once a year. (Target: Below 100 mg/dL). Triglycerides. (Target: Less than 150 mg/dL) Serum Cholesterol (Target: Less than 200 mg/dL) HDL (good cholesterol) (Target: More than 50 mg/dL)
Eat a low-cholesterol, low-fat diet. This kind of diet includes cottage cheese, fat-free milk, fish (not canned in oil), vegetables, poultry, egg whites, and polyunsaturated oils and margarines (corn, safflower, canola, and soybean oils). Avoid foods with excess fat in them such as meat (especially liver and fatty meat), egg yolks, whole milk, cream, butter, shortening, lard, pastries, cakes, cookies, gravy, peanut butter, chocolate, olives, potato chips, coconut, cheese (other than cottage cheese), coconut oil, palm oil, and fried foods.Unsaturated fat A type of fat found mainly in foods from plant and fish sources. They include polyunsaturated fats and monounsaturated fats. Eating unsaturated fats rather than saturated fats helps to reduce the blood cholesterol level.
Changes in lifestyle habits are the main therapy for hypertriglyceridemia. These are the changes you need to make:
鈥f you're overweight, cut down on calories to reach your ideal body weight. This includes all sources of calories, from fats, proteins, carbohydrates and alcohol.
鈥educe the saturated fat, trans fat and cholesterol content of your diet.
鈥educe your intake of alcohol considerably. Even small amounts of alcohol can lead to large changes in plasma triglyceride levels.
鈥e physically active for at least 30 minutes on most or all days each week.
鈥eople with high triglycerides may need to substitute monounsaturated and polyunsaturated fats 鈥?such as those found in canola oil, olive oil or liquid margarine 鈥?for saturated fats. Substituting carbohydrates for fats may raise triglyceride levels and may decrease HDL ("good") cholesterol in some people.
鈥ubstitute fish high in omega-3 fatty acids instead of meats high in saturated fat like hamburger. Fatty fish like mackerel, lake trout, herring, sardines, albacore tuna and salmon are high in omega-3 fatty acids.
Please see the webpages for more details on HDL, LDL, Triglycerides and Cholesterol. |
