how to improve good cholesterol

                How to improve good cholesterol                                                                                                                                                                                

good cholesterol is also known as high density lipoprotein(HDL).Good cholesterol remove plaque from arteries.plaque in the coronary and carotid arteries is the main reason of heart and brain strokes.High density of HDL may reduce the risk of cardiovascular diseases,and cancer.                                                                                                                                                                                                                                                                                            cholesterol is thick fluid produced in the liver and transported to other body parts for various important functions like hormones,bile and vitamin d synthesis.This function is performed by two proteins.                                                                                                                                                                                                                                        1.Low density lipoproteins(LDL).                                                                                                                                                                                                                                                        It carry cholesterol to other body tissues. Thus if produced in large quantity,its deposited in arterial walls and produced plaque.This forms obstruction in blood flow and leads to stroke.                                                                                                                                                2.High density lipoproteins(HDL).                                                                                                      It remove all the extra plaque from the arteries and bring it back to liver for recycling.Thus it prevent the body from strokes. Good cholesterol ratio in the body always indicate the health of a person.good cholesterol and bad cholesterol ratio should be monitor.if HDL are lower and LDL are more than risk of strokes increases.and if HDL are more than LDL, then the risk will be lower.So for a healthy heart and brain, HDL level should be greater than LDL level.                                                                                                                                                                                                                                                                                                Healthy level of HDL cholesterol                                           Man.40 to 60 mg/deciliter                                                                                                                                  woman.50 to 60 mg/deciliter                                                                                                                                                                                                                                                                                                                                                                                                                                         Lifestyle modifications and foods for improving good                                       cholesterol 

how to improve good cholesterol

Many times there are conditions combined to gather and produce hypercholesterolemia that increase the risk of heart stroke .Among these conditions diabetes,obesity and high blood pressure are most prevailing factors.Lifestyle modifications and foods changes with functional foods that improve good cholesterol, play a better role in this situation.Healthy diet reduce LDL and also reduce obesity and diabetes risks ,for example if we drink full cream milk then it will raise LDL and lower HDL but when we will take skim milk(without fats milk) then LDL level will not increase.In this way physical activity such as running reduces obesity and increase HDL.Avoid butter because it has more fats.It increases LDL, avoid cheese as well because it has 25 grams fats in 100 gms quantity.Use white meat because it has minimum fats, avoid liver recipes because it has more cholesterol.Eat more salads because that have more fibers, good for HDL level maintenance. Among oils use MUFA (MONOUNSATURATED FATTY ACIDS),like as ground nuts, brassica and olive oils, that increase HDL cholesterol.You can also take PUFA (POLYUNSATURATED FATTY ACIDS) that do not increase cholesterol but also not increase HDL.Dry fruits like  almonds cashew nuts, increase HDL.Omega 3 fatty acids also good for lower bad cholesterol that is present in walnuts.     Smoking damages the arteries and the risk of plaque building increases on arteries.this increases bad cholesterol and decreases good cholesterol,quitting smoking actually increases hdl level and reduce risk of heart attack.Certain drugs like rosuvastatin,simvastatin and niacin lower LDL and increase HDL.Some other drugs like anabolic steroids and synthetic testosterone reduces HDL.                                                                                                                                                                                                                                                                    see also                                                                                                                                                                   1.Reduce cholesterol without drugs                                                                                              2.Diabetes and heart disease