casper
The Living Force
I found this article, I hope that helps.
Quote from the article:
Physical activity in the first place when it comes to raising the level of HDL. Studies have shown that regular physical activity that raises the heart rate (aerobic training),
For good cholesterol is the most important movement, and raises levels of good cholesterol. The ideal choice brisk morning walk for 30 to 45 minutes or half-hour cycling. A new study by Japanese scientists provides new elements relating the story of HDL and exercise. Researchers from Tokyo announced in the Archives of Internal Medicine data from a large analysis of the effect of exercise on HDL levels. The analysis included data from 35 studies. Programs are considerably varied depending on the type of exercise, consumption of ordinary practice 40 minutes, three to four times a week, and the effect on the HDL was measured after 27 weeks.
The risk of cardiovascular diseases occurring two to three percent for each 0.05 mg / dL increase in HDL. Perhaps the most interesting finding is that the Japanese exercise duration, and not frequency or intensity, the strongest effect on the level of HDL. Simply put, those who want to raise HDL levels, you should exercise three to four times a week for at least 20 minutes, and the ideal would be the 40th
Eat the right fats
It is not possible or wise to leave out the fat from your diet. If you want to affect your HDL, you must be sure you are getting the right fats. These are scientifically proven, monounsaturated fats like those in olive oil, and some nuts. Avoid saturated fats and trans fats that raise LDL and HDL crash.
Greasy, oily fish is a rich source of omega-3 fats which are also necessary for the health of the heart and brain. In a study at the University of Guelph in Ontario women who daily consumed 2.8 g of omega-3 fats from fish for 28 days, had eight percent more HDL levels than the control group who took a placebo.
Drink plenty of green tea
Epigalokatekin-3-gallate (EGCG), polyphenol from green tea, has antioxidant, anti-tumor and anti-inflammatory activity. A number of studies have shown that EGCG improves cholesterol levels in the right way - lowers LDL and raises HDL. You can drink it as desired, but do not go overboard with sugar.
Squeeze orange
Research shows that fresh orange juice significantly raises levels of HDL
According to a Canadian study, two glasses of orange juice a day for four weeks have increased HDL levels by 20 percent effect is attributed to flavonoid hesperidin. Additional research has shown that the tangerine juice even more efficient. Unfortunately, most industrially produced soft drinks contain a lot of sugar, so it is good to stick to one glass a day, or invest in a juicer and prepare fresh juice.
Niacin (Vitamin B3)
Niacin, the study found, raises the level of HDL cholesterol in the body, and to 30 per cent. If you suffer from a lack of good cholesterol, can raise his level of supplementation of niacin, and to 500 milligrams a day.
Quote from the article:
Physical activity in the first place when it comes to raising the level of HDL. Studies have shown that regular physical activity that raises the heart rate (aerobic training),
For good cholesterol is the most important movement, and raises levels of good cholesterol. The ideal choice brisk morning walk for 30 to 45 minutes or half-hour cycling. A new study by Japanese scientists provides new elements relating the story of HDL and exercise. Researchers from Tokyo announced in the Archives of Internal Medicine data from a large analysis of the effect of exercise on HDL levels. The analysis included data from 35 studies. Programs are considerably varied depending on the type of exercise, consumption of ordinary practice 40 minutes, three to four times a week, and the effect on the HDL was measured after 27 weeks.
The risk of cardiovascular diseases occurring two to three percent for each 0.05 mg / dL increase in HDL. Perhaps the most interesting finding is that the Japanese exercise duration, and not frequency or intensity, the strongest effect on the level of HDL. Simply put, those who want to raise HDL levels, you should exercise three to four times a week for at least 20 minutes, and the ideal would be the 40th
Eat the right fats
It is not possible or wise to leave out the fat from your diet. If you want to affect your HDL, you must be sure you are getting the right fats. These are scientifically proven, monounsaturated fats like those in olive oil, and some nuts. Avoid saturated fats and trans fats that raise LDL and HDL crash.
Greasy, oily fish is a rich source of omega-3 fats which are also necessary for the health of the heart and brain. In a study at the University of Guelph in Ontario women who daily consumed 2.8 g of omega-3 fats from fish for 28 days, had eight percent more HDL levels than the control group who took a placebo.
Drink plenty of green tea
Epigalokatekin-3-gallate (EGCG), polyphenol from green tea, has antioxidant, anti-tumor and anti-inflammatory activity. A number of studies have shown that EGCG improves cholesterol levels in the right way - lowers LDL and raises HDL. You can drink it as desired, but do not go overboard with sugar.
Squeeze orange
Research shows that fresh orange juice significantly raises levels of HDL
According to a Canadian study, two glasses of orange juice a day for four weeks have increased HDL levels by 20 percent effect is attributed to flavonoid hesperidin. Additional research has shown that the tangerine juice even more efficient. Unfortunately, most industrially produced soft drinks contain a lot of sugar, so it is good to stick to one glass a day, or invest in a juicer and prepare fresh juice.
Niacin (Vitamin B3)
Niacin, the study found, raises the level of HDL cholesterol in the body, and to 30 per cent. If you suffer from a lack of good cholesterol, can raise his level of supplementation of niacin, and to 500 milligrams a day.
