Good Cholesterol

Good Cholesterol


Ways to boost up HDL

Good Cholesterol is one of the many types of cholesterols we have circulating in our blood. It is known as high density lipoprotein cholesterol. It’s one of the blood fats measured in the lipid panel blood test doctors perform. And it’s the component that we want more of, because increasing HDL helps lower your risk of heart disease.

  • HDL cholesterol normally makes up 20%-30% of total blood cholesterol.
  • There’s some evidence that HDL helps protect against the accumulation of plaques (fatty deposits) in the arteries.
  • Research has given some indication that a 1% decrease in HDL cholesterol is linked to a 2%-3% increase in heart disease risk.
  • HDL cholesterol levels are thought to have a genetic factor in some people.
  • Women typically have higher HDL cholesterol levels than men. It is considered that levels of less than 40 mg/dL is low.

Some diet and lifestyle changes may help to increase “good” cholesterol levels.

Orange Juice. Drinking three cups of orange juice a day increases HDL levels by 21% over three weeks

Niacin. There is some evidence niacin (vitamin B3) helps increase HDL.

Blood Sugar. Food that increases your blood sugar tend to lower the HDL level.

Type of Fat in Diet. Replacing saturated fats with monounsaturated fats can not only help reduce levels of “bad” cholesterol, it may also increase levels of “good” cholesterol.

Soy. Soy protein, plus the isoflavones found in soy raised HDL levels, which could reduce coronary heart disease risk.

Alcohol in Moderation. Drinking moderate amounts of alcohol, especially with meals, appears to do two things to help reduce heart disease risk. it is said to increase HDL cholesterol levels, and enhances the movement of cholesterol deposits out of cells in the artery walls.

Aerobic exercise. At least 30 minutes on most days of the week is the exercise prescription that can help raise your HDL.

Losing weight. Being overweight or obese contributes to low HDL cholesterol levels. Thus loosing weight would help in increasing HDL.

The ancient herb red clover (Trifolium pratense), long used to ease estrogen-related menopausal symptoms, has now been found to significantly increase HDL (good) cholesterol levels in postmenopausal women.

Lipid Profile Values

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This entry was posted in Nutrition and tagged , , by Manbir & Gurpreet. Bookmark the permalink.

About Manbir & Gurpreet

Gurpreet Kaur’s journey in this world .... Gurpreet Kaur was a Musician. She was a singer and a composer of music. Her interest was composing and singing Gurbani Shabads in Indian Classical style. She sang Shabads in All the Raags mentioned in Sri Guru Granth Sahib Ji. She also taught Gurmat Sangeet at Gurmat Gian Missionary College, Jawadi, Ludhiana. Elder child to Pushpinder Kaur and Dr. Brig. Harminder Singh, was born in Amritsar on 13th Jan 1962. She attended various convent schools as a child because her father would get frequent Army postings as a dental surgeon. She graduated with Music Honors from Govt. College for Women, Chandigarh. Music was her hobby and she composed and sang Raag based Gurbani Shabads. Doing Kirtan was part of growing up nurtured by her parents. She learned music from her father Dr. Brigadier Harminder Singh who was a dental surgeon in Indian Army and a very good singer himself. Gurpreet’s Bhua (father’s sister), Ajit Kaur retied as a Head of Department of Music from Govt. College for Women Ludhiana, and was a renounced Punjabi singer of her time. Gurpreet Kaur also learned nuances of Indian Classical Music from Pandita Sharma. She was a mother of three children, and a grandmother. Her daughter Keerat Kaur is a Computer Engineer. Her two sons Gurkeerat Singh and Jaskeerat Singh are doctors in USA. Her daughter Keerat Kaur too was part of her group ~ Gurmat Gian Group. Gurpreet Kaur left this world at the age of 54yrs on 12th Sept 2016 in Baltimore USA. She had recorded around 25 cds of Gurbani Keertan. 'Raag Ratan' Album (6 CDs) is a Compilation of Shabads in All the 31 Sudh Raags of Sri Guru Granth Sahib Ji. 'Gauri Sagar' Album (3 CDs) is a Compilation of All forms of Raag Gauri in Sri Guru Granth Sahib Ji. 'Nanak Ki Malhaar' ~ ((3 CDs) is an album of Raag Malhar Shabads in various forms of Malhar. 'Gur Parsaad Basant Bana' ~ (3 CDs) is an album of Shabads in Raag Basant sung in various forms of Raag Basant. Har Ki Vadeyai Sarni Aayea Sewa Priya Kee Preet Piyaree Mohan Ghar Aavho Karo Jodariya Mo Kao Taar Le Raama Taar Le Tere Kavan Kavan Gun Keh Keh Gawan Mera Baid Guru Govinda Saajanrraa Mera Saajanrraa

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