Add years to your life and save your heart for free

Written by Nicholas Webb

If you were told that you can add years to your life, get your cholesterol levels back to normal and protect yourself from heart disease and atherosclerosis, all for free would you believe it?

No need forrepparttar latest “fashionable” supplement or designer drug. No need to worry about unwanted drug side-effects and expense. You don’t even have to be too concerned about your “bad” LDL cholesterol! Yes, you read correctly.

It sounds too good to be true, but it isn’t …

Every dayrepparttar 146247 evidence is piling up that links an increased risk of heart disease and stroke more strongly to low levels ofrepparttar 146248 “good” HDL cholesterol rather than to high levels ofrepparttar 146249 “bad” LDL. Studies have clearly shown that for every one-milligram rise in HDL,repparttar 146250 risk for developing cardiovascular disease falls by 2 to 3 percent. There is a really simple, zero cost way of increasing your HDL by 5mg – that means a 15% reduction inrepparttar 146251 possibility of suffering from heart disease!

For some time it has been known that HDL cholesterol is a so-called negative risk factor, meaning high levels zeros one of your other risk factor on your overall health profile. But this latest evidence takesrepparttar 146252 HDL issue one step further.

The good news is that it is quite easy to increase levels of HDL and while doing so often levels ofrepparttar 146253 so-called “bad” LDL decrease. So, you actually get twice your money’s worth. In fact,repparttar 146254 HDL actually cleans uprepparttar 146255 potentially harmful cholesterol from your arteries and sends it off torepparttar 146256 liver where it is eliminated. But it doesn’t end there, it also acts as an antioxidant that helps stop oxidationrepparttar 146257 bad cholesterol.

Increase HDL Cholesterol and Live Longer

Written by Nicholas Webb

There are several effective ways to increase HDL cholesterol (that’srepparttar “good” one byrepparttar 146246 way), that can literally add years to your life, reducerepparttar 146247 risk of heart disease, atherosclerosis and stroke.

So, how do we go about getting high HDL cholesterol levels

There are two key ways for increasing your HDL, naturally when combinedrepparttar 146248 results are both faster and satisfying. One method is totally zero cost,repparttar 146249 second method can be expensive and also detrimental to your health in some isolated cases.

Lifestyle modifications This seems so hard for many people, yetrepparttar 146250 results are zero cost, relatively easy and last as long as you continue a healthy life. In many people,repparttar 146251 following lifestyle recommendations will be sufficient to increase HDL cholesterol, and atrepparttar 146252 same time help to reduce your “bad” LDL. You’ll also probably reduce your blood pressure and lose those unwanted, potentially dangerous pounds.

The lifestyle modifications that will providerepparttar 146253 best results follow below:

Exercise This is where many people stop reading and find excuses such as not having enough time. The solution cannot always be found in a bottle of pills and it may take a little effort on your side, but believe me it is well worth it!

If you are overweight, losing weight can raise HDL levels quite substantially. In fact, simply beginning an exercise program can help increaserepparttar 146254 “good” HDL and this has been known for some time. Inrepparttar 146255 late 1990’s a Stanford University study found that when sedentary men start an exercise routine they improved their HDL by approximately 4.4 mg/dl whenrepparttar 146256 exercise burned off 800-1000 calories a week (if you cycle just 2 hours a week at 11 mph you will burn almost 1000 calories). It seems that duration of exercise, not intensity, providesrepparttar 146257 greatest benefit. So,repparttar 146258 more exercise you do,repparttar 146259 higher goes your HDL. Is that so difficult?

Smoking Aside from HDL, giving up smoking is one ofrepparttar 146260 best things you can do. It has been shown that on average, men who smoke have HDL levels 5.3 mg/dl lower than non-smokers. The difference is even more in women: around 9 mg/dl lower than non-smokers. Remember a 4.4 mg/dl can mean a 3-5% reduction inrepparttar 146261 risk of developing heart disease. Recent articles suggest that quitting all forms of tobacco can increase HDL cholesterol by 15 to 20 percent.

Diet A Mediterranean-style diet, rich in fresh fruits, vegetables, whole grains, olive oil and legumes, is strongly linked to high blood levels of HDL. So is eating more fish (and taking fish oil supplements) and consuming fewer refined carbohydrates.

Several types of fats can also make a big difference. Most helpful arerepparttar 146262 monounsaturated fats found in canola, olive, avocado, nut and seed oils; nuts and avocados. Increasing your daily intake soluble fiber is also beneficial. Soluble fiber is found in fruits, vegetables, legumes and oats and whole grain foods.

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