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July 15, 2005
HDLs - The Higher, the Better!
The level of high-density lipoproteins, or HDL, a reverse carrier of cholesterol, is an important factor with concern to cholesterol. HDL, often referred to as the good cholesterol, acts as an arterial cleaner, clearing cholesterol from blood vessels and routing it to the liver for elimination from the body.
Unlike LDL, which should be as low as possible, the higher the blood level of HDL, the better, even if it means raising your total cholesterol level above 200. Low levels of HDL -- below about 40 milligrams for men and 50 for women -- are associated with an increased risk of cardiovascular disease. People with "longevity syndrome," who live into their 90s without evidence of heart disease, typically have very high levels of HDL.
In addition to enabling the body to get rid of unwanted cholesterol, HDL also acts in several other protective ways: as an antioxidant deterring the harmful oxidation of LDL, and as an anti-inflammatory agent, helping to repair what is now considered a major player in blood vessel disease. And it has anti-clotting properties, which can help keep blood clots from blocking arteries.
Changes in the way you live can help to raise HDL.
Regular aerobic exercise is a good place to start. But for it to result in a significant benefit in HDL, about 1,200 calories a week should be expended on activities such as brisk walking, jogging, cycling or lap swimming. For most people, that means walking briskly for three miles four times a week. Duration of exercise, not intensity, confers the greatest benefit.
If you are overweight, and especially if you carry excess abdominal fat, losing weight can raise your HDL level. And if you are a smoker, quitting all forms of tobacco can increase your HDL by 15 to 20 percent.
A low-fat diet is not necessarily helpful. It may even lower HDL levels if carbohydrates fill in the caloric gap. But the kinds of fats consumed can make a big difference.
Most helpful are the monounsaturated fats found in canola, olive, avocado, nut and seed oils; nuts (especially walnuts and almonds as well as natural peanut butter) and avocados. These can improve HDL without raising LDL. But if you replace saturated fats with polyunsaturates such as corn, safflower and soybean oils, both LDL and HDL levels are likely to fall.
Avoiding trans fats, formed when unsaturated oils are partly hydrogenated, is also important. These are found in many processed foods, especially snacks and packaged bakery items that contain added fats. Trans fats raise harmful LDL and lower beneficial HDL.
In addition, for those who enjoy drinking, alcohol consumed in moderation helps to raise HDLs. Consuming one or two drinks a day can increase HDL levels significantly. Beyond that amount, alcohol can have harmful effects on the heart and increase cancer risk.
Posted by Lisa at July 15, 2005 02:27 PM
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