Getting High HDL Cholesterol

The mention of the word cholesterol conjures up many negative thoughts in people. It is seen as a negative substance that is to be avoided at all costs. The reality is that cholesterol provided many vital functions in the body. It gives cell walls structural strength, it helps to develop vitamin D on the skin and it helps to create various hormones. Without cholesterol the body not be well. In fact, it only becomes a problem, like most things, when there is too much of it. This article will cover the two types of cholesterol and focus on getting high HDL cholesterol and why this is important.

There are two kinds of cholesterol in the body, the high density lipoprotein cholesterol (HDL cholesterol) and the low density lipoprotein cholesterol (LDL cholesterol). Both of these kinds of cholesterol are manufactured by the body and can also be in the foods that we eat.

Both these types of cholesterol are effectively transports for cholesterol. The distinction between HDL and LDL cholesterol is that HDL cholesterol returns cholesterol to the liver where is can be excreted or reused. LDL cholesterol transports cholesterol throughout the body. It is known to attach the the inner walls of the arteries and is referred to as plaque. Too much plaque in the arteries can cause various cardiovascular illnesses.

So HDL cholesterol is referred to as good cholesterol because it returns excess cholesterol to the liver thus preventing LDL cholesterol from forming into plaque on the inner walls of the arteries. Consequently a body with a high HDL cholesterol level is a healthier body. A high HDL cholesterol level is anything over 60 mg of HDL cholesterol per deciliter of blood (60mg/dl) 

Foods For High HDL Cholesterol

The best way to get a high HDL cholesterol, other than what is produced in the body, is to modify your eating habits.

There are many different food items that can increase your HDL cholesterol.

Fish oil that has a high concentration of omega 3 acids is thought to increase HDL cholesterol. Tuna is a fish that has omega 3 acids so eating tuna or taking supplements of omega 3 can have a beneficial affect. Not all fish are good sources of HDL cholesterol but fish are also not sources of saturated fats, which are turned into LDL cholesterol in the body.

Soluble fiber is also another substance that can help an individual reduce high cholesterol and raise the HDL level. Foods that come into this category include oat bran, whole grains, brown rice, citrus fruits, apples, legumes and many other fresh vegetables. These help the body deal with elevated LDL cholesterol levels.

Removing trans fats from the diet is another way to get a high HDL cholesterol. Trans fats are common in heavily processed foods and the extent of their use ina food product can be determined by reading the nutritional information label on the packaging.

Quitting smoking can also help increase HDL cholesterol levels. As can aerobic exercise and activities that help to reduce body weight.