Nearly everyone knows that increased LDL or bad cholesterol levels can dramatically increase the occurrence of one of the biggest killers of men the heart attack. What many of these men don’t realize is that another factor that increases the chances of this occurrence is a low HDL or good cholesterol level. When the HDL and LDL levels are out of sync they are unable to balance each other out which often results in the body being unable to fight off such conditions as the occurrence of a heart attack or other issues caused by fluctuating cholesterol levels.
There are many effective ways to raise HDL or good cholesterol levels and thus effectively restore the balance of both good (HDL) and bad (LDL) cholesterol levels.
HDL and LDL cholesterol levels
Calcium not only strengthens the bones it also has the ability to strengthen the heart as well. It has been reported that individuals who consume at least 1,000 milligrams of calcium daily may be able significantly raise their HDL levels. One reason for this is thought to be calcium’s ability to prevent fat from being absorbed by the body and reduce the development in fat masses. Both of these occurrences are thought to effectively raise HDL levels.
Although dairy products are considered to be a good source of calcium it is suggested in these cases it is best consumed as a vitamin and should be one that also contains vitamin D to maximize the level of absorption. It is also advised to opt for calcium citrate supplements and not coral calcium.
Increasing your intake of fish has also been reported to be effective in raising HDL cholesterol levels however this does not refer to the frozen fish stick variety. Baked whitefish is the best source of the necessary nutrients that are thought to increase the sensitivity to insulin which results an elevation in HDL cholesterol levels.
Policosanol is a mixture of alcohols that come from the wax of sugarcane. This wax is used in the production of some vitamins and may have the effect of raising cholesterol levels when taken in 10-20 milligram doses each day.
While alcohol consumption is generally frowned upon in regards to overall heart health it has been suggested that consuming two pints of beer a day may actually raise the HDL cholesterol levels over two to three months time. The key here is not to overdo it as this can result in negative effects.
Macadamia nuts which are native to Hawaiian Islands have high levels of monounsaturated fats and may have the ability to raise HDL levels even more than average varieties of nuts. The good thing about these particular nuts is that they are also very low in sodium which is helpful if blood pressure issues are also a concern.
By following these simple steps you should have no problems effectively raising your HDL cholesterol levels and as a result restore a semblance of balance to your HDL and LDL cholesterol levels. This will go a long way to improving overall heart health as well as reducing the risk of experiencing a heart attack.