Since the 1960s, cholesterol has been vilified as heart disease fodder. High-density lipoproteins (HDL)--the "good" cholesterol--scavenges excess cholesterol in the blood and conveniently returns it to the liver for disposal. Low HDL cholesterol has been linked to heart disease.The higher the HDL level, the less LDL, or "bad" cholesterol, that accumulates on artery walls blocking nourishment from reaching vital organs and causing inflammation to the artery linings. HDL has many virtuous effects on the heart and blood vessel. HDL positively affects platelet function which contributes to clotting.Dietary choices profoundly affect HDL production. Unless heredity is an issue, a plant-based, whole-foods diet is shown to reduce the risk of stroke and heart attack.
Instructions
1. Avoid greasy animal meats and full-fat dairy products that undermine otherwise healthy arteries and vital organs. HDL has antioxidant, anti-inflammatory and anti-clotting effects. Saturated animal fats blunt these protective effects of HDL cholesterol. Cutting down on the portion size and the consumption of highly marbled meats is vital to successfully increasing HDL. It's important to become familiar with dangerous foods and eating behaviors that inhibit HDL's job, or the effort will produce temporary results.
2. Eat fish oil found in tuna, lake trout, sardines, salmon, krill and mackerel. It contains omega 6 and omega 3 fatty acids which are effective food sources that increase HDL. Nuts and seeds are also sources of Omega 3, 6 and 9.The American Heart Association recommends eating fatty cold-water fish at least two times a week. Clinical testing reveals that EPA and DHA found in fish oil help reduce risk factors for heart disease, including high LDL cholesterol. There is strong evidence that these substances can help prevent and treat atherosclerosis by inhibiting the development of artery-clogging plaque and blood clots. Flax oil is another quality source for essential fatty acids. They all benefit HDL integrity.
3. Consume organic whole grain foods, beans, cucumber, garlic, onion, apples, prunes, pears and other high fiber foods to cleanse arteries and organs from accumulated fat and plaque, thus fortifying HDL presence. Eating a variety of vegetables and fruits that contain powerful antioxidants is crucial in increasing appropriate HDL levels. Omega-6s can also be found in many common vegetable cooking oils such as soybean oil, sunflower oil, canola oil and corn oil, but not olive oil. Drinking organic green tea daily may also help the body cleanse itself. Cardiologists remind that patience and vigilance are required. It's taken a lifetime for plaque to build up to a perilous level. It will not disappear overnight.
Tags: heart disease, cholesterol been, fatty acids, reduce risk, vital organs