You probably already know how important good cholesterol is to your diet, but in case you don’t, I’m going to explain the basics of cholesterol makeup, then I’m going to talk about raising good cholesterol. It’s devastating to find out that your cholesterol it high.
When I first found out, my doctor told me I was a ticking time bomb and that I was at high risk for a heart attack. I let me cholesterol reach astronomical levels before I had a blood test. Using the strategies I’m going to offer to you, I was able to reduce my cholesterol by 60 points in 6 months.
Before you continue to the good stuff, a little background information: Cholesterol is separated into 2 categories, bad cholesterol (or ldl) and good cholesterol (or hdl.) The bad cholesterol is responsible for bringing cholesterol to the cells. You were probably told this was a bad thing, but that is just a MYTH. This is a necessary part of human function. Without bad cholesterol, we would all die.
Good cholesterol is responsible for taking extra cholesterol and leading it out of the body. This is a great asset in your fight against high cholesterol since it has the properties to reduce your cholesterol levels.
Eating foods with cholesterol increases bad cholesterol. This is where your problem lies. The secret is not eating foods high in cholesterol at all actually.
How to Raise Good Cholesterol
Step 1 – Exercise: Getting up every day to work out can be very difficult, but it is the easiest way to raise good cholesterol levels. Studies show that 30-60 minutes of elevated heart rate exercise helps raise good cholesterol. This exercise also improves heart and liver health.
You can choose to bike, run, or jog. Depending on your level of fitness start off slow and work your way up to a full 30 minute workout. Try jogging around your block for 5 minutes at a time every few days if you have not exercised in years (which is the case for many people)
Step 2 – Consume Nuts: By eating nuts, you are taking in all kinds of great monounsaturated fats. These fats help raise good cholesterol. Peanuts, walnuts, and many others are very good for your purposes. A warning to you if you do choose to eat nuts, make sure you do not buy salted nuts.
Many companies load their products with salt that can aggravate your body in negative ways. Choose to purchase nuts still in their shells or just unsalted. Also note the high caloric value of nuts. They should not be consumed in large quantities. Gaining weight is a sure fire way to increase cholesterol levels.
Step 3 – Take Cholesterol Supplements: Unlike a regular vitamin, these supplements are specially formulated for people with high cholesterol. They specialize in lowering bad cholesterol, raising good cholesterol, but also lowering total cholesterol. They also have a positive effect on heart health and liver function. Here is a small sample of the ingredients contained in these supplements:
Policosanol – Blocks the enzyme that produces cholesterol in the liver
Resveratol – Used to reduce the transformation of bad cholesterol into artery clogging plaque.
Niacin – This Vitamin is known to raise the levels of good cholesterol in the blood.
If you follow these 3 steps I guarantee you will raise your good cholesterol level.
2. Eat Nuts
3. Take Cholesterol Supplement
The first 2 are self explanatory, but finding a good supplement can be difficult.
To help you with the task of finding the best supplement for you, I have set up a website to help you find the top 3 cholesterol lowering supplements. I have reviewed them with the help of a few volunteers and my local medical institution through a grant through private associations.