Even small changes to your daily habits can help you meet your HDL target. Your lifestyle has the single greatest impact on your HDL cholesterol.
- Don't smoke. If you smoke, quit. Quitting smoking can increase your HDL cholesterol by up to 10 percent. Quitting isn't easy, but you can increase your odds of success by trying more than one strategy at a time. we recommended using stress B complex twice daily and relax sleep drops as this is generally why people choose to smoke [the dummy complex ].
- Lose weight. Extra pounds take a toll on HDL cholesterol. If you're overweight, losing even a few pounds can improve your HDL level. For every 6 pounds (2.7 kilograms) you lose, your HDL may increase by 1 mg/dL (0.03 mmol/L). If you focus on becoming more physically active and choosing healthier foods — two other ways to increase your HDL cholesterol — you'll likely move toward a healthier weight in the process.
- Get more physical activity. Within two months of starting, frequent aerobic exercise can increase HDL cholesterol by about 5 percent in otherwise healthy sedentary adults. Your best bet for increasing HDL cholesterol is to exercise briskly for 30 minutes five times a week. Examples of brisk, aerobic exercise include walking, running, cycling, swimming, playing basketball and raking leaves — anything that increases your heart rate. You can also break up your daily activity into three 10-minute segments if you're having difficulty finding time to exercise.
- Choose healthier fats. A healthy diet includes some fat, but there's a limit. In a heart-healthy diet, between 25 and 35 percent of your total daily calories can come from fat — but saturated fat should account for less than 7 percent of your total daily calories. Avoid foods that contain trans fats, which raise LDL cholesterol and damage your blood vessels.
- olive oil — tends to improve HDL's anti-inflammatory abilities. Nuts, fish and other foods containing omega-3 fatty acids are other good choices for improving your LDL cholesterol to HDL cholesterol ratio.
- Drink alcohol only in moderation.
- Moderate use of alcohol has been linked with higher levels of HDL cholesterol. If you choose to drink alcohol, do so in moderation. For healthy adults, that means up to one drink a day for women of all ages and men older than age 65, and up to two drinks a day for men age 65 and younger. If you don't drink alcohol, don't start just to try raising your HDL levels.
Medications and foods that may help
- Homeopathic Hepatodoron. tablets to reduce the overactivity of the cholesterol production of the Liver
- This will react on the liver in a similar way to Statins without the Q10 reduction side effects
- Q10 is not a substitute for statins or Hepatodoron ,but is recommended to be used if taking Statins to correct the side effects.
- Statins. Statins block a substance your liver needs to make cholesterol. This reduces cholesterol in your liver cells, which causes your liver to remove cholesterol from your blood. Statins may also help your body reabsorb cholesterol from built-up deposits on your artery walls. Choices include atorvastatin (Lipitor), fluvastatin (Lescol), lovastatin (Altoprev, Mevacor), pravastatin (Pravachol), rosuvastatin (Crestor) and simvastatin (Zocor).
If your doctor prescribes medication to help control your cholesterol, take it as directed while you continue to focus on a healthy lifestyle. and that you use a correct strength Q10 formula as the drug will reduce this in your body increasing the danger of circulation problems, check with us for the strength required as it will affect everyone regardless of the side effects felt.
YOUR DIET and your Liver
Your Liver produces Cholesterol if it thinks that you maybe not eating enough to feed the bodies requirements.
Although cholesterol in your diet has little or no effect on your blood cholesterol as it is due to your liver overreaction to information and producing more than you require.
High cholesterol is known to be caused mainly by a poorly functioning Liver
Some foods may have a healthy effect on blood cholesterol levels. Some options include:
- oat bran, if using wheat make certain that it is wholegrain.
- Nuts, such as walnuts, almonds Brazil nuts.
- Omega-3 fatty acids, such as fatty fish, fish oil supplements, flaxseeds, Lecithin and flaxseed oil. Are recommended.