|
Good Cholesterol
Good cholesterol is being emphasised more now by the medical profession. Research has consistently shown that adequate HDL or "good cholesterol levels" have a protective effect on people’s heart health. High HDL cholesterol levels are good because HDL has been shown to reverse some of the harmful effects of LDL or "bad cholesterol". Therefore, the more bad cholesterol a person has, the more HDL cholesterol is needed.
Good Cholesterol
Cholesterol comes in two forms: good and bad. Although an excess of LDL is unhealthy, HDL may protect you against heart disease. About one-third to one-fourth of blood cholesterol is carried by high density lipoprotein (HDL). HDL cholesterol because a high level of it seems to protect against heart attack. (Low HDL cholesterol levels [less than 40 mg/dL] increase the risk for heart disease.) Medical experts think that HDL tends to carry cholesterol away from the arteries and back to the liver, where it's passed from the body. Some experts believe that HDL removes excess cholesterol from plaque in arteries, thus slowing the buildup.
HDL helps clear out the bad cholesterol (LDL) from your blood. Recent research shows that increasing low levels of HDL can reduce the risk of heart problems.
A 2001 study (in the Journal of the American Geriatrics Society) showed that it was a common factor among centenarians of both sexes. High levels of good HDL cholesterol seem to help you live longer.
The American Heart Association estimates that over 54 million people in the United States alone have less than desirable levels – that is, less than 40mg per decilitre of blood for men and 50mg per decilitre for women.
Data suggests that each milligram per decilitre increase in the good reduces the chances of dying from a heart attack by 3%.
Good Cholesterol From Good Fats
Unsaturated Fats, Polyunsaturated Fats and Monounsaturated fats are a good source of good cholesterol.
Unsaturated fats are found in products derived from plant sources, such as vegetable oils, nuts, and seeds. There are two main categories: polyunsaturated fats (which are found in high concentrations in sunflower, corn, and soybean oils) and monounsaturated fats (which are found in high concentrations in canola, peanut, and olive oils). In studies in which polyunsaturated and monounsaturated fats were eaten in place of carbohydrates, these good fats decreased LDL levels and increased HDL levels.
Raise Good Cholesterol Levels With Niacin
When it comes to using medication, niacin, or
Vitamin B
, offers the greatest benefits, with increases of 20% to 35%
associated with its use.
Niacin (nicotinic acid) has been used in high doses – 1.0gm to 4.5gm per day – to treat hyperlipidaemia, a condition characterised by high levels of fats, or, to give them their technical name, triglycerides.
Naturally, high concentrations of triglycerides in the blood are associated with an increased risk of coronary heart disease.
Niacin reduces the levels of triglycerides and increases the concentration of good cholesterol.
HDL From Fish oils
Similarly, there is growing data that fish oils also help raise HDL levels. Cold-water fatty fish have essential polyunsaturated fatty acids, such as omega 3, which the body needs.
While the Johns Hopkins study did not place special emphasis on fish oils, it must be said that these natural substances could complement a diet low in refined carbohydrates to boost levels. Fish oils have also been combined with statin therapy.
The recommended doses are 1gm to 2gm of omega-3 fatty acids per day.
Latest Good Cholesterol News
