Ldl Cholesterol

By now you've heard all of the new studies that say HDL is "good" cholesterol and LDL is "bad" cholesterol. You may not have any idea what the difference between them is, but you know you need more HDL to avoid heart disease and cardiovascular problems. Luckily, there are several things you can do to increase your HDL cholesterol levels without becoming an expert in lipids and tryglycerides.

The number one thing you can do to increase your HDL cholesterol levels is a one-two punch. Just by exercising and reaching or maintaining a healthy weight, you've taken a huge step toward overall beneficial cholesterol levels. It's important to note that it isn't just any exercise that increases HDL cholesterol levels, but aerobic exercise. Get your heart pumping by walking, running or other cardio activities a few times a week and you are on your way.

It's important not only to reduce fat intake, but also to watch the kind of fat you are eating. If you live in New York, you already know this. New York was the first city to ban the use of trans fats in local eateries all together. Trans fats are often found in fried foods and processed foods, and they have a direct correlation to raising your bad cholesterol (LDL) levels. Saturated fats are also bad for you, but they don't have the same relationship to your LDL cholesterol that trans fats do.

So what kind of fat can you include in your diet? Monounsaturated fats are the best bet for cardiovascular health. You find these "good" fats in healthy foods like nuts, olive oil, avocados and other fruits and vegetables. Keep in mind that having monounsaturated fat content does make a food more fattening, though! Avocados may be good for you, but they are also about 300 calories each, so eat them in moderation, just like nuts and olive oil.

Drinking in moderation, especially red wine, has been shown to help cardiovascular health. Moderation means a glass or two, not a bottle! Even if you don't like red wine, a glass of your favorite beverage may have similar health benefits, but be careful not to exceed your limit. You want to help your heart, not hurt your liver, and you also want to avoid drinking and driving.

Taking vitamin supplements like fish oil or cod liver oil and vitamins like niacin can help as well. Studies have also recently shown that onions help your heart, too. Of course, if you have other issues, like GERD, you may want to ask your doctor before eating more onions, as they also contribute to acid in the stomach.

Of course increasing your fiber intake or adding a fiber supplement to your diet is also a big help. Fiber does a world of good for your cardiovascular health and your digestive tract, so you should make sure your diet includes plenty of it. Overall, you want to focus on a whole health approach to living. Scientists have shown that all around healthy choices do more to increase your health than anything single approach could.