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Simple Lifestyle Changes That Can Improve Your Cholesterol Numbers

There are a few things in life that require a lot of effort to change. Changing your cholesterol numbers for the better is not necessarily one of them. The following is a general guideline that will help you help improve your numbers. 

Easy Ways to Identifying Cholesterol Types

First off let's figure out a way to identify the good, the bad and the ugly when it comes to cholesterol types:

“Healthy" cholesterol called High Density Lipoprotein (HDL) cholesterol acts like a housekeeper for your blood, mopping up excess “Lowsy” cholesterol or Low Density Lipoprotein (LDL) and disposing of it through your liver. HDL also decreases inflammation and may protect against Alzheimer’s. There is a third the "ugly" cholesterol Very Low Density Lipoprotein (VLDL). 

Ideal Cholesterol Numbers

Ideally you would have your total of all cholesterols below 200 but more important is to raise your "Healthy" HDL cholesterol into the 60's or higher. 

Simple Steps That Improve Your Cholesterol Numbers

Take a Walk -- A 30-minute walk each day is all you need to increase HDL by 9%. Then shoot for 30 to 45 minutes of higher-intensity aerobic exercise two to three times a week.  Every 1-point jump in HDL drops your risk for cardiovascular disease by 3%.

Lose Weight -- Obesity and low HDL tend to go hand-in-hand. You can bump it up 1 point for every 6.6 pounds of excess body weight you drop.

Boost Your Vitamin B --

  • Two B vitamins can help raise HDL: niacin (B3) and pantothenic acid (B5).
  • But talk to your doc before taking a niacin supplement.
  • A supplement containing 300 mg of pantothenic acid (B5) can also help increase your good cholesterol

Opt for More Omega 3 -- Foods such as salmon, walnuts, almonds and ground flaxseed are good sources of Omega-3

Stop Smoking -- You’ll crank up your HDL by a whopping 4 points -- and slash your risk of lung cancer and other life-threatening diseases

Drink Alcohol . . . in Moderation -- A daily glass or two of red wine or other alcoholic beverage may help lower your risk for cardiovascular disease by up to 40%. No more than one drink per day for the ladies, two for the gents

Eat Less Sugar and Avoid Trans Fats (hydrogenated oils) -- These are the top two causes of high "Lousy" (LDL) cholesterol