Getting To Know Your Health Guardian, HDL Cholesterol
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The level of cholesterol in our blood has a deep impact on our health. LDL (low density lipoprotein) cholesterol affects our health adversely, whereas HDL (high density lipoprotein) cholesterol is beneficial for us. Maintaining the balance of good and bad cholesterol levels is essential for a good, healthy life, one that is free from heart disease.
Freedom from heart disease depends on maintaining a healthy balance of the two cholesterols in the blood. We should not do anything to harm the HDL cholesterol, and we must do everything to reduce the LDL cholesterol.
Cholesterol levels can be controlled using chemical intervention in the form of medicines. This is an emergency solution, not a long term solution. Natural, holistic therapies are preferred for cholesterol control. Cardiovascular exercise is the prime example of such therapy. This exercise improves the blood circulation. The improved blood circulation means firstly, more health and secondly, better elimination of harmful wastes like LDL cholesterol.
The American Heart Association recommends a daily dose of thirty minutes of cardiovascular exercise to control bad cholesterol. A very different opinion is voiced by Dr. Joseph Mercola. He says that the dose recommended by the AHA is insufficient to control bad cholesterol. Fundamental to his opinion is the mode of exercise, not its duration. Walking in the park for an hour will not get the heart pumping strongly enough to flush out the bad cholesterol. Exercise must make you 'exert' yourself; it must leave you near enough to exhaustion, that you feel breathless. He does issue 3 caveats to go along with this: don't overdo it, each person has to determine his own exertion point to avoid collapsing and complicating an already bad situation, and this must be done under supervision. He agrees with the AHA that cardiovascular exercise must be done regularly everyday for it to be effective to any significant degree.
Cardiovascular exercise is your most formidable weapon against cardiovascular disease. Diet control is extremely important to reap the full benefits of cardiovascular exercise. Recognize that some types of fat are good for HDL cholesterol: these are mono-unsaturated fats, and omega-3 fats. Virgin olive oil is recommended for your health. Avoid canola oil, because though it is a mono-unsaturated fat it is generally obtained from genetically modified sources. Saturated fats are bad for the HDL cholesterol level.
Some fats like omega-3 fats actually enhance the level of HDL cholesterol. Include fish in your diet because they are rich sources of these beneficial fats. Margarine and creamy and sugary processed food items are bad for HDL cholesterol, and should be restricted. Dietary control coupled with regular cardiovascular exercise will improve your HDL cholesterol level.
Dietary watch apart, the other lifestyle activities that can affect your HDL cholesterol are smoking and obesity. Stop smoking. Smoking decreases the HDL cholesterol in the blood. Obesity raises the LDL cholesterol level in the blood. Obesity due to incorrect dietary habits can be taken care of by following the dietary watch advised above. Obesity due to a sedentary lifestyle can be controlled by regular resistance exercises such as those that you get in a fitness center.
Modern life is very hectic. This leads to many stressful situations. Stress has an immediate effect on the cholesterol level in the blood. Stress management techniques are very helpful in keeping the cholesterol balance at a healthy level. Change your outlook on life to handle stressful situations safely. Consider a change of work environment for the sake of your health.
Cardiovascular exercise, dietary control, and lifestyle modification: these are the three important ways to a better cholesterol situation. Follow the steps we've put together for you and your risk of suffering heart disease will just fade away. Have a healthy, happy life!
Article Source: Articlelogy.com
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