Tips to increase HDL cholesterol
Raising HDL cholesterol levels is not too difficult, but it may involve lifestyle changes. Here are 4 steps you can take to boost HDL levels:
1. Exercise regularly – the more, the better
2. Increase your intake of fish rich in omega 3 fatty acids
3. Lose weight and/or maintain a health weight
4. Stop smoking
Be sure to sign up for the e-course How to Lower Cholesterol in 8 Simple Steps at http://lowercholesterolwithlisa.com.
All the best,
Lisa Nelson RD
http://hearthealthmadeeasy.com
Are you eating your fruits and vegetables?
According to a recent telephone survey we are eating even fewer fruits and vegetables than we were 10 years ago.
Why worry so much about fruit/vegetable intake?
White potato vs. Sweet Potato – Which is better?
Potatoes tend to get a bad rap since this vegetable is processed in so many different ways (think French fries and potato chips). However, there are some redeeming nutritional values provided by potatoes. Let’s do a little comparison.
Serving Size: 1 medium potato with skin
Calories: 128 white potato; 103 sweet potato
Fat: 0.2 g white potato; 0.2 g sweet potato
Increase HDL Cholesterol to Reduce Cancer Risk
HDL (high density lipoprotein) cholesterol has long been referred to as the “good” cholesterol. This is due to the fact that HDL cholesterol carries cholesterol from tissues to the liver, where it is reprocessed and removed from the body.
The study
The Tufts Medical Center’s Molecular Cardiology Research Institute examined data from studies on a total of 76,265 intervention-group participants and 69,478 controls. The results of this meta-analysis of 24 randomized controlled trials found cancer risk decreased 36% for every 10 mg/dl increase in HDL cholesterol.
How does HDL decrease cancer risk
How Flexible Are You?
Here are three simple tests to gauge your current flexibility level:
1. Lower Body Flexibility
- Sit on a chair with your back straight.
- Keep one foot on the floor and raise the other leg to be parallel to the floor.
- If you can raise your leg to thigh height without shift position or raising your other foot you have a decent range of motion in your lower body.
2. Upper Body Flexibility
Lower LDL Cholesterol and Live Longer
New results indicate individuals with low LDL cholesterol have a longer lifespan.
A study published in the Annals of Surgery and conducted at the University of Minnesota Medical School between 1975 and 2000 evaluated 838 heart attack survivors between the ages of 38-60 years-old. Out of the 838 participants 417 were instructed to go on a diet and 421 were instructed to diet combined with a partial ileal bypass surgery which bypasses the small intestine and location for cholesterol absorption. This is not a common surgery and typically reserved for high-risk heart attack patients who cannot tolerate statin medications. After 25 years, the participants in the second group had an increased life expectancy of one year.
