| Cholesterol is produced in the liver and is essential | | | | Although exercise is one of the most significant |
| for various cellular functions. There are two types | | | | activities you can undertake to raise HDL and |
| of cholesterol in the body, low-density lipoprotein | | | | therefore to lower LDL, there are other |
| (LDL) and high-density lipoprotein (HDL). LDL is | | | | important lifestyle decisions you can make to |
| known as the "bad" cholesterol because too much | | | | manage your cholesterol levels. Firstly, eat a diet |
| of it can damage arteries and lead to heart | | | | that is low in saturated fats and high in |
| disease. HDL, on the other hand, is considered the | | | | mono-unsaturated fats such as virgin olive oil. |
| "good" cholesterol. Recent scientific studies have | | | | Although canola oil is also mono-unsaturated it |
| shown that increased levels of HDL cholesterol | | | | should be avoided because of the massive influx |
| reduced the risk of heart disease. | | | | of genetically modified product entering the |
| Here's how it works. "Good" cholesterol removes | | | | market. It also alters at high heat. |
| excess LDL cholesterol from your blood and | | | | Foods high in omega-3 fatty acids have been |
| transports it to your liver so it can be eliminated | | | | found to raise HDL levels. These include fatty fish |
| from the body. This means that the higher your | | | | such as salmon and tuna. Purified Omega-3 |
| HDL, the lower your LDL will be. | | | | supplements can ensure you have enough of this |
| While these studies focused on the benefits of | | | | essential fatty acid in your diet. Avoid margarine |
| using drugs to raise HDL levels, natural methods | | | | and processed, sugary and fatty foods. These |
| can achieve more holistic benefits without the risk | | | | simple changes can improve your HDL levels very |
| of serious side effects. One of the most powerful | | | | quickly. |
| methods of raising HDL levels is by increasing | | | | Smoking lowers HDL levels, so if you want to |
| cardiovascular exercise. | | | | improve your cholesterol levels it is important to |
| According to controversial author Dr. Joseph | | | | quit. By simply not smoking, your HDL will |
| Mercola, thirty minutes a day walking is not | | | | improve. Obesity is also linked to high LDL and low |
| enough to significantly improve HDL levels in the | | | | HDL. It is therefore very important to manage |
| blood. He advises that there should be enough | | | | your weight. If you are overweight, your LDL |
| exertion that it is difficult (but not too difficult) to | | | | levels will be higher than they should be. As you |
| talk to a person next to you. Jogging or running | | | | lose weight you will find your HDL levels gradually |
| outside will do this, however for most people an | | | | increasing. |
| indoor cardiovascular routine that lasts for about | | | | Stress can also negatively affect both good and |
| an hour at a time is best. This should be done as | | | | bad cholesterol levels, so it is also necessary to |
| many times during the week as possible. | | | | include stress management in your lifestyle. Learn |
| However, he warns that if a person already has | | | | to relax and if you are in a chronically high stress |
| heart disease they should not attempt this | | | | situation, change it or leave it. |
| unsupervised. According to Mercola most people | | | | If you follow these simple steps you will find your |
| need to exercise six or seven days a week for | | | | "good" HDL cholesterol will improve and your risk |
| maximum benefit. | | | | of heart disease will dramatically reduce. |