3 Easy Steps Each Day to a Healthy You

For the common person, who is not interested in Bio-Chemistry, but wants to know 3 steps to increase HDL.  These basic steps will help you to reduce your cholesterol and blood pressure.

First it’s important to know that the body’s liver makes it’s own cholesterol everyday.  Cholesterol is a key factor the functionability of our hormones and to the elasticity of our veins and arteries.

HDL is a healthy cholesterol needed to keep our hormones, organs, muscles, veins and arteries operating properly.

LDL is an unhealthy cholesterol only when it becomes oxidized.  Oxidation of LDL is due to free radicals floating around in our body which are  O+ broken off from degenerating protein called homocysteine. The positively charged oxygen then attaches itself to LDL cholesterol and plaque begins to form in your arteries and veins. Hence forth, why anti-oxidants from fruit and vegetables need to be a part of ones daily intake, to clean up the free radicals. 

 LDL cholesterolis established through our nutrition,  it is found in trans fats and animal fat.  Trans fats or elaidic acid, is defined as a carbon within a molecule that has been transcended, commonly through hydrogenation of oils, making the trans fat ”plastic like” within arteries and veins.  Trans fats are found in margarine, shortening, cookies, and oil-frying.

Animal fats, or saturated fats, are found in milk, butter, cheese, ice cream, meats, poultry, pork and fish.  Although we need a certain amount of meats for vitamin B and fish for Omega-3, they should be consumed in small amounts 3-4 ounce (84-112 g) servings, twice a day.

3 Effective Steps to Increase HDL

1. Walk 30-60 minutes five times a week for a total of 2 1/2-5 hours per week.  Walking twice a day for 20-30 minutes each time will increase your metabolism, strengthen bones, muscles and keep your heart pumping…increasing the HDL cholesterol, which removes LDL cholesterol from your arteries.
2. Consume foods that increase HDL levels:  Extra Virgin Olive Oil, Canola and vegetable oils, Walnuts, Fish and fiber,  which are Fruit and Vegetables , total of 9 1/2 cup servings a day.  Please refer to:  Daily Serving Guidelines.
3. Beverages that assist in increasing HDL levels: Cleanse your body with water and lemon water  throughout the day.  Wine and alcohol in moderation; 1 glass for a woman, 2 glasses for a man.

By: K. Crocker

Plant Sterols and Stanols important for reduction of LDL cholesterol http://www.clevelandclinic.org/health/health-info/docs/3000/3085.asp?index=10841