Good Cholesterol Foods - How to Lower LDL and Increase HDL by Eating Good Cholesterol Foods

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It is generally accepted by doctors that the higher a person's HDL (good cholesterol) measurement and the lower his LDL measurement (bad cholesterol), the better his/her health condition is.

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How is Good Cholesterol Foods - How to Lower LDL and Increase HDL by Eating Good Cholesterol Foods

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But, what is exactly the normal ideal limit? How high or how low is acceptable? The desirable LDL level is generally considered to be less than 100 mg/dL, while the desirable HDL level is generally considered to be more than 50 mg/dL. Total desired cholesterol level in one's blood should also be kept at less than 200 mg/dL (this is generally referred to by doctors as "borderline high" level). Generally you should try to keep your levels within this range.

Moreover, the LDL to HDL ratio should be maintained at 4.4 or less. This means, your LDL number divided by your HDL number should be 4.4 at the highest. Otherwise, consult your doctor.

However, keeping control of their cholesterol level inside these boundaries naturally can be very difficult for some people, simply because they can not bring themselves to change their lifestyle and their diet. They would rather take drugs like Zocor, Lipitor, Lescol and the like without even thinking of changing their diet pattern or lifestyle.

Anyway, to give you a clue of just how powerful a change of diet can be in lowering cholesterol, I'd like to tell you about my story.

In 2008, I took my first thorough medical check up test at the age of 37, and the result shows that my total cholesterol level reading was 376 mg/dL! My LDL alone was over 260 mg/dL. To say that I was surprised with this result would be an understatement. I was terribly shocked!

I had always felt healthy, with no sign whatsoever of anything wrong in my body. I don't drink alcohol, don't smoke, somehow lacking physical workout, but otherwise in generally better physical condition than my friends I know.

I was shocked and started looking for information on ways to reduce my numbers right away. I consulted many doctors and browsed many websites on the internet. Some suggested this, some suggested that. I took notes of them all, and I did them all (well, almost).

The result? My total cholesterol level went down from 376 mg/dL to 121 mg/dL in two short months. It was a glorious day when I found out about this huge reduction, and I confidently whispered goodbye to the dreaded possibility of heart disease.

Basically what I did is I totally changed my diet as described below:

- My doctor asked me to reduce red meat and poultry intake, so I stopped consuming all kinds of meat and fat altogether for 2 months.

- The doctor also asked me to reduce milk and dairy products, so on I went.. No milk, no chocolate, no cheese, no butter for 2 months.

- I also read on the internet that some type of vitamins and supplements are good to reduce cholesterol, so I started taking daily dose of them.

- Another doctor asked me to be more active physically, so I started jogging every saturday morning for 4 miles. I also bought a pedometer and started walking 10,000 steps each and every day. (just in case you don't know, a pedometer is a device that counts your steps).

- A book I read suggested that I should be eating more fruits daily, so I started eating more fruits daily.

- The same book suggested that I should be eating more vegetables and eat more whole wheat bread, so I did so in my every meal.

- A friend suggested me to eat more of sea fish such as salmon and tuna because of the Omega-3 fatty acid/oil benefit of raising HDL. I ate them at least once a day with any one of my meals.

- I saw an advertisement about a cereal brand that claims to be able to tie cholesterol in the intestines, so I ate it after every meal.

And to be objective, I should really also tell you that my doctor also prescribed me with 20 mg of Zocor (known also as Simvastatin) daily for one month after he found out about my test result. However, he asked me to let him know when I have taken all the medicines, so he can monitor my progress and give me a new treatment if necessary. He was positively sure that my level would only drop by 100 points at maximum after 1 year of taking constant daily dose of Zocor.

I know from some of my friends who took the same medication, and from the medicine manufacturer's own website that cholesterol level drop of 100 points is rare with this medicine, even with constant high dosage daily usage of 80 mg.

I never visited the same doctor again after my levels recovered, but I could only imagine the look in his face if he knows my result.

From all these facts, I could only attribute my monumental cholesterol level drop to the change of lifestyle, mainly the change in my food/diet pattern into a more healthy and natural one. Once you are at this point, controlling your numbers can be done quite easy, actually.

One note to smokers: you must stop smoking now. Smoking causes oxidization of the cholesterol in your body, and oxidized cholesterol is much more dangerous than normal cholesterol.

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How to Increase Weight Naturally: From Thin to Healthy

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Being thin is good but being very thin and underweight is not good. You should consult a physician if you are a very very thin person. Lots of medical tests would help in revealing the root cause of the problem.

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How is How to Increase Weight Naturally: From Thin to Healthy

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These are some points, which would help in increasing your weight:

Eating: The first thing you need to do to increase your weight is to eat well. Eat more than you burn calories. Eating food, which contains more fat is good for people who are thin. Drinking milk, cheese, chicken meat etc are some foods, which contain more fat.

Exercise: Most people think that thin people should not exercise, as they could get even thinner. But it is recommended that they exercise so that they feel hungrier and eat more. Taking nutritious food would help the body gain weight. Do not lift heavy weight dumbbells in a gym; instead opt for low weight and do more repetitions.

There are lots of weight gain supplements available in the market, but they are not recommended. Instead have a good helping of protein-enriched foods, fruits and products, which contain more fat. Eat lots of protein and fat, as it is very helpful in increasing your weight. So why wait! Start NOW.

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Why It Is Good to Increase Your HDL Cholesterol Levels?

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Low levels of LDL and triglycerides can work miracles with your health, but low levels do not work in the same way with HDL cholesterol. HDL cholesterol levels always need to be elevated in order to obtain a maximum benefit for your health. HDL cholesterol is always termed as "good cholesterol" hence increasing its level works out to your advantage.

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How is Why It Is Good to Increase Your HDL Cholesterol Levels?

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Types of cholesterol and their functionalities
These terms LDL, HDL, triglycerides, 'good' cholesterol, etc., sound like some code words from a secret handbook. Actually, these words hold importance for everyone who wishes to lead a healthy and happy lifestyle. Cholesterol is small particles of lipids and proteins circulating in your blood. When you fear your cholesterol levels have increased your medical practitioner runs some blood tests to identify your cholesterol range. These test grade into four categories - 1. Your total cholesterol levels 2. HDL (high density lipoprotein) cholesterol levels 3. LDL (low density lipoprotein) cholesterol levels and 4. Triglycerides levels. Lipoproteins floating in the blood are categorized in three types HDL (the 'good' cholesterol), LDL and triglycerides (the 'bad' cholesterol).

Cholesterol is synthesized from the liver and is also obtained through dietary intake. Most of the cholesterol is utilized for various important functions such as vitamin and hormone production, body cells enhancement, etc. The excess which gathers through unhealthy diet forms plaques on the walls of the arteries blocking the natural blood stream and giving rise to coronary diseases. This is where the amazing HDL cholesterol or the 'good' cholesterol comes to the rescue. HDL cleanses the excess accumulation of cholesterol from the walls of the arteries and carries it back to the liver for reprocessing.

Various factors contributing towards low levels of HDL cholesterol
Now the question might arise, "How do you keep your HDL cholesterol levels well maintained?" Before that you should know, what are the perfect HDL cholesterol standard levels set by the Health Organizations? The most desirable level should be more than 60 mg/dL, if it is between 40 mg/dL and 60 mg/dL it's acceptable but if the level goes below 40 mg/dL it might elevate the risk of coronary artery disease. Above 60 mg/dL in fact can defend and provide you protection against cardio vascular diseases. Due to high levels of estrogen the HDL levels for a woman are higher than that for a man.

There are various factors which contribute towards reduction of HDL cholesterol levels. Some of them are extensive smoking, obesity or being overweight, high blood sugar levels or diabetes, sedentary lifestyle, lack of exercising, hereditary, high levels of triglycerides, unhealthy diet, age, certain types of medications, etc. It is highly sensible to work towards getting a higher level of HDL in your blood as it eliminates the fear in you of a potential heart attack or a stroke.
Increasing HDL Level and learning how to eliminate potential threats of coronary diseases.

Reducing your weight
Obesity tends to reduce HDL levels drastically. You need to work out a weight loss schedule and trim all the major fat accumulating parts such hips, thighs, abdomen, arms, etc. Losing weight might lower your LDL cholesterol levels considerably and increase your HDL levels.

Exercising
You can raise your HDL levels significantly by exercising. Whether it is walking, jogging, aerobics, swimming, cycling, etc., it is bound to increase your metabolic activity and elevate HDL levels.

Diet
Cutting down on food high in carbohydrates and saturated fat is worthwhile for reducing LDL levels and increasing HDL levels. Monounsaturated fat can be obtained through olive oil, avocado, peanut butter, etc. and can increase your HDL cholesterol levels, keeping your other cholesterol count intact. Consumption of fibers also helps tremendously.

Avoid smoking and alcohol consumption
Giving up on smoking and drinking can stop the further deterioration of your health and can help you control your cholesterol levels and protect you against other ailments.

Natural versus synthetic medications to increase your HDL levels
If your HDL cholesterol levels are extremely low, then consulting your doctor might benefit your health tremendously. Your physician might prescribe medications such as niacin or fibrates to normalize your cholesterol levels. There are no specific medications used to increase the HDL levels. Resorting to natural remedies can be safe and effective, most of the time. Synthetic medicines though effective, can harm or produce severe side effects on you and natural remedies can be safer but slow to show its effects at times.

Working out on increasing your HDL cholesterol levels can benefit your health tremendously by keeping you away from coronary ailments.

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Four Tips to Increase PH Levels in a Reef Aquarium Quickly and Easily

How To Raise Hdl - Four Tips to Increase PH Levels in a Reef Aquarium Quickly and Easily. The content is nice quality and useful content, Which is new is that you never knew before that I know is that I even have discovered. Prior to the unique. It's now near to enter destination Four Tips to Increase PH Levels in a Reef Aquarium Quickly and Easily.

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Maintaining good PH in a reef aquarium is one of the more common challenges. A low PH can negatively affect coral growth and lead to problem algae. There are however a few easy ways to make sure your PH stays at or above 8.0

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How is Four Tips to Increase PH Levels in a Reef Aquarium Quickly and Easily

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Good Water Circulation

Maintaining good water movement in your reef tank is critical to keeping your PH high in your reef aquarium. A tank circulation level of 15 to 20 times the tank volume is a great starting point. This means that if you have a 55 gallon tank you want to have a circulation amount of 825 1100 GPH.

You also want to make sure that this flow causes surface agitation. Increased surface agitation will transfer the carbon dioxide out of the water and bring fresh oxygen into the tank.

Proper Stocking Levels

Low PH in a reef aquarium can also be a sign of ow oxygen levels. If increase the surface agitation and water flow levels fail to help you may have to look at your tanks bio load. Fish are one of the biggest users of oxygen in your tank and having to many will have negative effects.

The standard rules of one inch of fish per gallon for stocking freshwater tanks do not apply to marine aquariums for a variety of reasons, this is especially true for reef aquariums. As a good rule of thumb keep your tanks fish load to one fish for every ten gallons of tank water.

The Right Substrate

One easy way to increase your reef tanks PH and hold it steady is to use aragonite sand or gravel in your tank. Aragonite will dissolve at lower PH levels and during this dissolving process it will release minerals and elements back into the tank that will in turn raise the PH. This is why it is critical you only use gravel or sand that is meant for reef tanks and not freshwater based material.

Chemical Additives

If for whatever reason you just cannot raise PH in a reef tank or hold it steady you may have to turn to chemical additives designed to help you out. There are many two part additives on the market that will raise calcium and alkalinity and at the same time increase your tanks PH levels.

A cheap alternative is kalkwasser set up to drip into your tank every few seconds. While it is a pain to mix up and apply it will do a great job at maintaining calcium, alkalinity and PH. But like any chemical you add to your tan start slow and work your way up, and always test the results!

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What Is A Good HDL Level And What Is The Best Way To Increase HDL And Get Real Results?

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Thankfully doctors have finally realised the importance of having high levels of HDL cholesterol. For too many years the focus was totally on lowering LDL cholesterol, and while this was important, the value of having high HDL levels was completely overlooked and underestimated. But now, knowing what is a good HDL level is essential for treating any cholesterol problem.

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How is What Is A Good HDL Level And What Is The Best Way To Increase HDL And Get Real Results?

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HDL is the good cholesterol and works by removing excess bad LDL cholesterol from the walls of the arteries. This prevents the build up of plaque, which, if left there, would have led to you having a heart attack, stroke or worse.

Now, while knowing what is a good HDL level is important, remember that the trick to having great cholesterol levels, is balancing HDL and LDL correctly. So working on LDL and HDL at the same time is what gives you real results and real protection against heart disease, cardiovascular disease and some forms of cancer.

What is a good HDL then, in the context of maximizing your health and protecting you from having a heart attack or stroke? HDL levels below 40 mg/dL significantly increase your risk of coronary artery disease, even if your total cholesterol and LDL cholesterol levels are showing as normal.

HDL levels between 40 and 60 mg/dL are considered normal, while anything greater than 60 mg/dL can actually protect you from heart disease. The simple fact is, when it comes to wondering what is a good HDL level, the answer is, the higher your HDL, the better.

So you know what is a good HDL cholesterol level, what are you going to do to raise it, and keep it raised? As well as, of course, lowering your LDL cholesterol levels. Remember, the two go hand in hand. Even if you get one at a superb level, you are still in serious danger if the other cholesterol is at the wrong level.

There are a number of way to raise HDL levels and lower LDL too. Food is a good place to start. Fruits, vegetables, avocados, whole grains, seeds, nuts, fish, etc., will all work well to increase HDL and lower LDL.

Moderating foods high in saturated fats and trans fats, such as fried foods, processed foods, fast foods, red meats, dairy products, etc., will definitely lower LDL cholesterol, as these types of foods are the biggest cause of high cholesterol.

It is not enough to know what is a good HDL cholesterol level, you need to know all the ways you can improve it. And you are probably wondering why I have not mentioned taking prescription medications for cholesterol? Well, for one, cholesterol prescription medications, while very effective at lowering LDL cholesterol, albeit with dangerous and potentially fatal side effects, have little to no impact on HDL.

The best way to raise HDL, and indeed lower LDL, is by natural means. Because this way, you will have a long-lasting solution that will benefit you for years to come, risk free without side effects.

And what can be more natural than exercise? A 30 minute walk every day will really boost those HDL levels.

Changes to diet and lifestyle can be hard, and can take time to put in place. Plus it takes a while to see results. But these alone are not the complete solution to getting those great cholesterol levels. Adding a cholesterol supplement, with proven natural ingredients will give you incredible HDL and LDL levels.

Now you know what is a good HDL, so if you are ready to get great HDL and LDL cholesterol levels, and would like to know more, about the key component I personally used, to successfully get out of the high risk category for heart disease, and get real results, then visit my website today.

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How Do I Increase My HDL? Five Simple Ideas to Increase HDL

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With more and more evidence piling up confirming the idea that certain types of cholesterol reduce the chances of both heart attack and stroke it is no wonder so many people are wanting to know how do I increase my HDL. HDL stands for high density lipoproteins and are often simply referred to as good cholesterol. They are aptly described as scavenger molecules which carry excess cholesterol out of the body through that not so glamorous mechanism known as solid waste disposal. But perhaps their most impressive attribute is their ability to eliminate preexisting vascular plaque deposits, thus reversing the cycle that is responsible for a heart attack or stroke. So now we that we know a little more about high density lipoproteins let's move on to our main topic of how do I increase my HDL?

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How is How Do I Increase My HDL? Five Simple Ideas to Increase HDL

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How Do I Increase My HDL

*Exercise/Physical Activity: One of the best ways to increase the number of high density lipoproteins floating around in your body is through a consistent, almost daily, exercise program lasting approximately 30 minutes. Just staying active 30 minutes a day has been shown to raise HDL, lower LDL (bad cholesterol), and reduce triglyceride levels. If you are embarking on an exercise program for the first time make sure you start slow, pick an activity that is easy on your joints, and perhaps most importantly check with your doctor to make sure you are physically able to exercise without encountering undue health risks.

*Weight management: Being overweight and a large belt size are two commonly accepted signs of impending cardiovascular trouble ahead. Shedding those extra pounds will lower bad cholesterol and raise good cholesterol. It will also decrease pressure on your skeletal structure thus making exercise easier and less painful.

*Stop smoking: I have heard people say that they are willing to do anything to improve their cardiovascular health except give up their beloved cigarettes. Nevertheless, if you fall into this group you should know that smoking dramatically suppresses HDL.

*Trans fats: Just like smoking trans fats raise bad cholesterol and reduce good cholesterol so reducing their consumption is a good idea. The problem is that many foods contain "partially hydrogenated vegetable oil" and trying to eliminate all of them would have you eating sprouts 24/7. The best rule of thumb here is be smart with your food choices and when you do notice your favorite food contains partially hydrogenated vegetable oil don't overdo it.

*Monosaturated fats: Who said all fats were bad! When asking how do I raise my HDL monosaturated fats certainly are worth a mention. Recent research suggests that such foods as avocados, avocado oil, walnuts, almonds, pecans, and olive oil can increase HDL without increasing total cholesterol.

What Next? How do I raise my HDL, in most cases, is about changing old habits, adopting new healthier habits, and enlisting the help of convention medications such as statins or natural cholesterol reducing remedies if needed. Put simply, this basically means finding ways to increase HDL (good cholesterol) and decrease LDL (bad cholesterol levels). Certainly the aforementioned statin drugs will be one of your options but they do carry a number of serious label warnings. The side effect risks have made natural cholesterol reduction supplements combined with diet and lifestyle modification an alternative treatment combination worth considering.

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Good Cholesterol Foods - How to Lower LDL and Increase HDL by Eating Good Cholesterol Foods

Good Hdl Level - Good Cholesterol Foods - How to Lower LDL and Increase HDL by Eating Good Cholesterol Foods. The content is nice quality and useful content, That is new is that you just never knew before that I do know is that I have discovered. Before the distinctive. It is now near to enter destination Good Cholesterol Foods - How to Lower LDL and Increase HDL by Eating Good Cholesterol Foods.

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It is generally accepted by doctors that the higher a person's HDL (good cholesterol) measurement and the lower his LDL measurement (bad cholesterol), the better his/her health condition is.

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How is Good Cholesterol Foods - How to Lower LDL and Increase HDL by Eating Good Cholesterol Foods

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But, what is exactly the normal ideal limit? How high or how low is acceptable? The desirable LDL level is generally considered to be less than 100 mg/dL, while the desirable HDL level is generally considered to be more than 50 mg/dL. Total desired cholesterol level in one's blood should also be kept at less than 200 mg/dL (this is generally referred to by doctors as "borderline high" level). Generally you should try to keep your levels within this range.

Moreover, the LDL to HDL ratio should be maintained at 4.4 or less. This means, your LDL number divided by your HDL number should be 4.4 at the highest. Otherwise, consult your doctor.

However, keeping control of their cholesterol level inside these boundaries naturally can be very difficult for some people, simply because they can not bring themselves to change their lifestyle and their diet. They would rather take drugs like Zocor, Lipitor, Lescol and the like without even thinking of changing their diet pattern or lifestyle.

Anyway, to give you a clue of just how powerful a change of diet can be in lowering cholesterol, I'd like to tell you about my story.

In 2008, I took my first thorough medical check up test at the age of 37, and the result shows that my total cholesterol level reading was 376 mg/dL! My LDL alone was over 260 mg/dL. To say that I was surprised with this result would be an understatement. I was terribly shocked!

I had always felt healthy, with no sign whatsoever of anything wrong in my body. I don't drink alcohol, don't smoke, somehow lacking physical workout, but otherwise in generally better physical condition than my friends I know.

I was shocked and started looking for information on ways to reduce my numbers right away. I consulted many doctors and browsed many websites on the internet. Some suggested this, some suggested that. I took notes of them all, and I did them all (well, almost).

The result? My total cholesterol level went down from 376 mg/dL to 121 mg/dL in two short months. It was a glorious day when I found out about this huge reduction, and I confidently whispered goodbye to the dreaded possibility of heart disease.

Basically what I did is I totally changed my diet as described below:

- My doctor asked me to reduce red meat and poultry intake, so I stopped consuming all kinds of meat and fat altogether for 2 months.

- The doctor also asked me to reduce milk and dairy products, so on I went.. No milk, no chocolate, no cheese, no butter for 2 months.

- I also read on the internet that some type of vitamins and supplements are good to reduce cholesterol, so I started taking daily dose of them.

- Another doctor asked me to be more active physically, so I started jogging every saturday morning for 4 miles. I also bought a pedometer and started walking 10,000 steps each and every day. (just in case you don't know, a pedometer is a device that counts your steps).

- A book I read suggested that I should be eating more fruits daily, so I started eating more fruits daily.

- The same book suggested that I should be eating more vegetables and eat more whole wheat bread, so I did so in my every meal.

- A friend suggested me to eat more of sea fish such as salmon and tuna because of the Omega-3 fatty acid/oil benefit of raising HDL. I ate them at least once a day with any one of my meals.

- I saw an advertisement about a cereal brand that claims to be able to tie cholesterol in the intestines, so I ate it after every meal.

And to be objective, I should really also tell you that my doctor also prescribed me with 20 mg of Zocor (known also as Simvastatin) daily for one month after he found out about my test result. However, he asked me to let him know when I have taken all the medicines, so he can monitor my progress and give me a new treatment if necessary. He was positively sure that my level would only drop by 100 points at maximum after 1 year of taking constant daily dose of Zocor.

I know from some of my friends who took the same medication, and from the medicine manufacturer's own website that cholesterol level drop of 100 points is rare with this medicine, even with constant high dosage daily usage of 80 mg.

I never visited the same doctor again after my levels recovered, but I could only imagine the look in his face if he knows my result.

From all these facts, I could only attribute my monumental cholesterol level drop to the change of lifestyle, mainly the change in my food/diet pattern into a more healthy and natural one. Once you are at this point, controlling your numbers can be done quite easy, actually.

One note to smokers: you must stop smoking now. Smoking causes oxidization of the cholesterol in your body, and oxidized cholesterol is much more dangerous than normal cholesterol.

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Does Drinking Black Tea Increase Blood Pressure?

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Tea has gained a lot of attention in recent years for its ability to decrease the risk of heart disease. Green tea, in particular has been shown to prevent heart disease in the following ways.

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How is Does Drinking Black Tea Increase Blood Pressure?

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o Green tea has been shown to prevent circulating LDL from hardening into the plaque that sticks to arterial walls, narrowing them.

o Green tea has been shown to inhibit unnecessary blood clotting.

o Green tea has been shown to reverse endothelial dysfunction. Endothelial dysfunction makes it difficult for the veins and arteries to properly dilate.

o Green tea has an anti-inflammatory effect, which may help protect arteries and blood vessels.

Tea's magic is due to its high level of anti-oxidants. Anti-oxidants are critical to preventing disease because they fight the free radicals that our bodies create each day during our digestive process. If the free radicals are not neutralized, they damage our cells and DNA, leading to disease. Other good sources of anti-oxidants include fruits and vegetables, red wine and chocolate.

But, tea's anti-oxidants may be the most powerful of all. Most doctors recommend, and most of the research has been performed on, green tea. This is because green tea is unfermented. Black tea goes through a fermentation process that changes some of the natural anti-oxidants into other, less healthy form.

However, some concern has been raised that drinking tea may increase blood pressure. Keeping blood pressure under control is critical to preventing heart disease.

Blood is carried from the heart to all parts of your body in vessels called arteries. Blood pressure is the force of the blood pushing against the walls of the arteries. Each time the heart beats (about 60-70 times a minute at rest), it pumps out blood into the arteries. Your blood pressure is at its highest when the heart beats, pumping the blood. This is called systolic pressure.

When the heart is at rest, between beats, your blood pressure falls. This is the diastolic pressure. When you see a blood pressure reading it shows the systolic pressure number over the diastolic pressure number.

When the level stays high, 140/90 mmHg or higher, you have high blood pressure. With high blood pressure, the heart works harder, your arteries take a beating, and your chances of a stroke, heart attack, and kidney problems are greater. You should aim for a blood pressure reading of around 120/80.

So, while tea may offer many benefits in lowering the risk for heart disease, if it raises the blood pressure, these benefits may be negated in those who are already battling high blood pressure.

One study, reported by the UK Tea Council, examined the effects of black tea on endothelial dysfunction and on blood pressure. The effects of tea drinking were measured both while fasting and after a meal. There were 20 participants, each with coronary artery disease. Dilation of the endothelium and blood pressure levels were measured at the beginning of the test, and 3 ½ hours after drinking three cups of black tea or hot water.

In some cases, the participants were given black tea or hot water without a meal, and in other cases, the tea and water were administered along with a meal.

The study concluded that when combined with a meal, the black tea significantly improved endothelial dilation. However, when tea was administered during fasting, it did not improve endothelial dilation.

The study also found that tea, when administered without a meal, raised systolic blood pressure compared with the participants who drank water alone. However, tea, when administered with a meal did not show any increase in blood pressure. So, it was concluded that drinking black tea on an empty stomach may temporarily raise blood pressure. However, eating a meal with your tea seems to negate these effects.

This can be important news for those struggling with high blood pressure. While the raised blood pressure that was noted from drinking black tea alone appeared to be temporary, it still may be of concern for those who are already battling blood pressure problems. It may be wise to avoid black tea on an empty stomach.

However, if you drink your tea with a meal, you may be able to reap all the benefits that tea offers without increasing your blood pressure. So, don't stop drinking your tea; just alter your tea drinking schedule to coincide with food.

It's important to note that this study was conducted only on black tea, so we're unsure if green tea has the same effects on blood pressure. And, green tea is the one most often recommended for its overall health benefits.

As with any alternative therapies you use, it's wise to keep your doctor informed. Working with your doctors to find the right combination of diet, exercise and medication is the best way to protect your health and ensure that you live a long, heart attack free life.

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8 Tips to Increase Your Core Energy, Promote Lean Muscle Growth, and Support Muscle Recuperation

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How is 8 Tips to Increase Your Core Energy, Promote Lean Muscle Growth, and Support Muscle Recuperation

8 Tips to Increase Your Core Energy, Promote Lean Muscle Growth, and Support Muscle Recuperation Video Clips. Duration : 8.80 Mins.

We had a good read. For the benefit of yourself. Be sure to read to the end. I want you to get good knowledge from Good Hdl Level . www.sherpa-strength.com 1) Reversing Damage - Years of stressful living cause damage to your body. To help reverse this, Sherpa Strength releases hundreds of phytonutrients that increase your strength and energy, enhance your muscle mass, and help you maintain long-term fitness. 2) Getting Healthy Sleep - Sleep is probably the most important tool in building muscle mass. After a strenuous exercise, your muscles need recovery time. This takes place in your sleep. During sleep, growth hormones are produced and protein synthesis occurs to rebuild your broken down muscles. Without this, the time spent in work-out is put to waste. The REM (rapid eye movement), the deepest phase of sleep, is the stage where extensive repair is done to your body. During this stage, your muscles are in a paralytic state that allows optimal rejuvenation. 8 hours of sleep is recommended for both children and adult daily. 3) Increasing Protein Intake - The synthesis of muscle protein is essential to the body's ongoing growth, repair, and maintenance. The human body synthesizes protein from diet. Carbs serve mainly as energy for the body, while protein provides the necessary amino acids to build and repair muscle. For muscle growth, carbohydrates are not as essential as protein and fats. High quality protein, which the body breaks down into amino acids, should be the center point of all your meals. At least 1000 milligrams of protein per pound of bodyweight is recommended daily. Protein-rich foods ...

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Four Foods That Increase HDL - Good Cholesterol

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Why do we need HDL?
Our liver manufacturers enough cholesterol for our bodily needs. Cells use cholesterol for important functions. For easy transport to the cells, the cholesterol is wrapped in a protein sheath. These particles are called LDL cholesterol. You can think of them as little dump trucks traveling in the bloodstream to the cells that need them.

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In a healthy and well balanced body, any LDL not used is gathered by HDL particles and transported back to the liver where it is recycled or eliminated from the body. If our levels of HDL are low this process is not possible and if this happens for too long, LDL hangs around in the bloodstream available to wreak damage on the artery walls.The result is high cholesterol levels and all its associated health problems. So high HDL cholesterol levels are needed to keep the arteries free of unneeded LDL.

LDL cholesterol is termed 'bad cholesterol' while HDL has a heart-protective function and is recognized as 'good cholesterol'. HDL levels of greater than 40 mg/dL and LDL levels of less than 100 mg/dL are desired. If our levels don't fall in the desired ranges then in most cases a change of diet can improve them.

What is your daily calorie intake?
Many people just eat too much, so the first step is to eat smaller portions - cut back. Most people can maintain good health with a natural-foods diet of about 2,000 calories a day. Consider just how many calories a day do you eat? And how are the calories spread? Are they high in fat, refined sugars and carbohydrates? If you follow the suggestions below and continue eating too much of the wrong things then it all becomes self defeating. So it is important to understand what your daily diet consists of. Being overweight has been shown to be a contributor to low blood HDL levels.

Can diet help increase HDL?
The short answer is - yes it can. However, it is wrong to assume that we need to avoid all foods that contain cholesterol and eat a diet low in fat. While it can lower our cholesterol levels it can also be responsible for causing a lopsided ratio between HDL and LDL which can increase the risk of heart disease. We need to develop a higher total of HDL to LDL ratio. Ideally, total cholesterol levels which are computed from HDL, LDL, and triglycerides or blood fats should be less than 200 mg/dL.

Which foods can provide the correct ratio?
There are times when we need to increase our HDL levels and generally a diet that includes 70% carbohydrates and 30% saturated fats will result in high cholesterol levels. This is typical of an American diet at this time. We should instead substitute saturated fats with polyunsaturated fats and total fats should not make up more than 10% of our daily diet. Oils such as Omega-3 fatty acids, olive oils or canola oils constitute these good fats as well as nuts.

We need a diet high in fresh fruits and vegetables, high in fibers and low in carbohydrates.

Four foods capable of raising HDL cholesterol

1. Soy products.
Soy proteins provide many unique benefits which makes them super proteins and one of the main sources of nourishment for those who are vegetarians. Soy offers a complete amino acid profile because it contains all essential amino acids necessary for our nutrition and as we cannot create our own source of amino acids, we need to get them from our diet.

Soy protein increases the activity of enzymes responsible for breaking down cholesterol. Sources of soy can be found in supplements, cereals, soy nuts, milk and tofu.

2. Green leafy vegetables
While most fruits and vegetables provide plant sterols which help increase HDL levels there are those that stand out, amongst them being, avocado and dark green leafy vegetables.

Avocado is rich in oleic acid a monounsaturated fat; one per day can increase HDL levels by as much as 17%. Green leafy vegetables such as kale, Swiss chard, collard greens and spinach work much in the same way as an avocado for raising HDL levels.

3. Blueberries
Berries, especially blue berries contain an antioxidant called pterostilbene which is also found in grapes and red wine and which is responsible for the increase of HDL. In fact many fruits that are purplish or bluish in colour produce similar results.

4. Monounsaturated fats
In the form of nuts, oily fish, olive oil, flax seed oil and the like are a good source for increasing HDL levels. As an alternative to animal proteins these fats provide great benefits for our HDL levels.

Aerobic exercise has been shown to raise HDL levels. So an HDL cholesterol diet rich in the above natural foods along with a good exercise plan will raise HDL levels and it will have positive effects on LDL levels and total cholesterol.

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How To Increase HDL Cholesterol

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How is How To Increase HDL Cholesterol

How To Increase HDL Cholesterol Video Clips. Duration : 1.10 Mins.

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How To Increase HDL, Lower LDL And Triglycerides, Protect Your Heart And Feel Absolutely Amazing!

How To Raise Hdl - How To Increase HDL, Lower LDL And Triglycerides, Protect Your Heart And Feel Absolutely Amazing!. The content is nice quality and helpful content, That is new is that you simply never knew before that I do know is that I have discovered. Prior to the unique. It is now near to enter destination How To Increase HDL, Lower LDL And Triglycerides, Protect Your Heart And Feel Absolutely Amazing!.

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Did you know that increasing your HDL level by 1mg/DL can reduce your risk of heart disease by 2-3%? Well that should be more than enough incentive to learn how to increase HDL cholesterol, and protect yourself from heart disease, strokes, heart attacks, clots etc.

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While LDL cholesterol is more talked about, HDL levels are every bit as important, as low HDL can also lead to heart disease. HDL plays a very important role in the body, so knowing how to increase HDL is essential, in order to keep your cholesterol levels balanced.

HDL gathers cholesterol from the walls in your arteries and brings it to your liver, thus keeping your arteries healthy. So maintaining good levels of HDL should be part of any solution to cholesterol problems.

Let's take a look at how to increase HDL:

Exercise
While we all have very busy lives, especially in the current economic climate, it is essential that we make time for some exercise. Regular exercise, which raises your heart rate for a minimum of 20 to 30 minutes, will increase your HDL levels. Not to mention, it will also help you lose weight, which in turn, will also help increase HDL cholesterol.

Eliminate Smoking
Quitting smoking raises HDL cholesterol levels, and while it can be really difficult to just give up smoking, the health benefits to be gained are extensive.

Reduce Trans Fatty Acids
These have a negative effect on HDL cholesterol and also increase LDL cholesterol. You will find them on nutrition labels as partially hydrogenated vegetable oil. Limiting or eliminating trans fatty acids will help keep your HDL levels raised, while lowering LDL.

Natural Nutrients
There are a number of natural nutrients that really help increase HDL levels. And not only that, they also lower LDL cholesterol and triglycerides. This is exactly what you want to happen when dealing with cholesterol problems. You want to treat cholesterol as a whole, and not just one element of it.

Key nutrients that should be considered are policosanol and lecithin oil, both of which have proven very successful at increasing HDL levels, while also lowering LDL and triglycerides. There are other valuable nutrients worth considering also, such as D-limonene, phytosterols, etc.

Now the thing is, when you dealing with how to increase HDL levels, you simply cannot get sufficient quantities of these nutrients through food alone. So a natural supplement needs to be used. But be careful, choose a supplement that definitely only contains natural ingredients, and make sure that some, and preferably all, of the aforementioned nutrients are included.

Knowing how to increase HDL, will help you tremendously in dealing with any cholesterol problem you may have, and also with maintaining good cholesterol levels. Why wait until a problem develops? The higher your HDL, the lower your LDL and triglycerides, then the better the protection you have against heart disease.

When you act on how to increase HDL, LDL and triglycerides, you increase your heart health immensely, and your general health dramatically improves, leaving you feeling absolutely amazing!

If you are really serious about having great cholesterol levels, and protecting yourself from heart disease, then visit my website today, where I share the invaluable nutrients I personally used, and continue to use, for great cholesterol levels.

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Foods That Increase HDL Good Cholesterol

How To Raise Hdl - Foods That Increase HDL Good Cholesterol

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First, examine your diet. For many people in the US, the daily diet consists of 70% carbohydrates and 30% saturated fats. Heart doctors recommend that saturated fats and 'trans' fats (both together termed 'bad' fats) should make up no more than 10% of the daily diet. Saturated fats are found in meats, poultry, and dairy products (butter, cheese, ice cream, and whole milk). Trans fats are added to many off-the-shelf donuts, cup cakes, cookies, and other confections as well as fatty, fried foods such as French fries.

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Substitute 'good fats' such as polyunsaturated and monounsaturated fats for bad fats. Good fats are found in vegetable oils. Canola and olive oil are at the top of the healthy list. Nuts contain many good fats as well as beneficial nutrients. Reduce daily carbohydrate intake by eating moderate amounts of good fats and lean protein, as well as plenty of high-fiber, nutrient-dense carbohydrates (like those found in fresh fruits and vegetables and whole grains). Eat fresh vegetables at meals with lean cuts of meat (4-ounce portions). And substitute fresh fruits for snacks in place of trans-fatty confections will not only make you feel better and stronger, but will raise your HDL levels as well.

Other items to raise HDL levels:

More soy products - substitute soy milk for dairy milk and tofu for meat protein.

Eat more legumes (beans)

Whole wheat bread (stone-crushed wheat)

Eat more grains

Eat fresh, cold-water fish.

Eat less fried foods and more baked and grilled.

Avoid foods labeled 'trans' or 'hydrogenated' or 'partially hydrogenated'.

Use margarine in place of butter.

Eat smaller portions.

If you find your mind wandering towards food - go do some aerobic exercise.

For example: start out the day with a bowl of cereal having grains with the grain husks still attached (e.g. oat meal) and a glass of pulpy orange juice. Use low-fat milk for the cereal.

For mid morning snack have an apple or a handful of nuts.

At lunch have tuna fish seasoned with very little mayonnaise - strive to have no mayonnaise at all. If you place it on bread, make it whole grain and stone crushed. Or eat low-fat, plain yogurt mixed with fresh fruit. And have a piece of fruit.

For mid afternoon snack eat a piece of fruit (e.g. an apple).

For supper have a lean piece of meat (4 ounces) and two vegetables such as broccoli, cauliflower, carrots, peas, etc, and a bowl of garden salad with a vinegary dressing. Try to steer away from potatoes. If you have pasta, get whole-wheat pasta.

Download my free guide here: Lowering Cholesterol ebook

In summary: Examine your diet. If you are eating like the average American - large amounts of carbohydrates and saturated fats daily - substitute your carbohydrate with lean protein as well as plenty of high-fiber, nutrient-dense carbohydrates (like those found in fresh fruits and vegetables and whole grains) and substitute good fats for bad fats. Begin a daily exercise program and stick with it. In a few weeks you will feel a lot better and rises in your HDL blood concentrations will demonstrate it.

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How to Increase Male Sex Drive With Natural Supplements and Foods

How To Raise Hdl - How to Increase Male Sex Drive With Natural Supplements and Foods

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Do you know about - How to Increase Male Sex Drive With Natural Supplements and Foods

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Male sex drive plummets after you cross your prime and your body starts undergoing hormonal changes. Testosterone which is the most important hormone in males starts depleting after the age of 30 and by the time you are 40 you can feel the effects rather profoundly. Loss of lean muscle mass, weight gain, hair loss, excessive sweating, rise in LDL cholesterol levels, decline in bone density are all associated with declining testosterone in your body. However, more than anything else what gets more affected than any other thing in your body due to dipping testosterone is your libido which often results in sexual or erectile dysfunction.

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Though testosterone levels go down not only because of age but also due to certain emotional and lifestyle related factors. For instance, stress, depression and other negative feelings hamper your desire to have sex and lifestyle related issues such as lack of physical activity and excessive drinking and smoking also affect your libido negatively.

Though it is not that you cannot raise your testosterone naturally. A good diet is extremely essential for your overall body and sexual health. Your diet should be rich in proteins. Good sources of protein include beef, chicken etc., Moreover you should limit intake of carbohydrates specially those that are rich in simple sugars and starch. This is because such carbohydrates increase the level of insulin and cortisol in blood which affect testosterone production negatively. Moreover, you should include essential fats into your diet such as omega 3 fatty acids that you get from fish and flaxseed oil. This is because all steroid hormones are from cholesterol and when fats are deficient in the diet, this process will be inhibited.

Studies show that low fat diets result in low testosterone levels while those high in proteins, moderate in fats and lower in carbohydrates cause the greatest sustained levels of testosterone and growth hormones.

Moreover, intense physical training is also known to boost testosterone production. There has been a study to demonstrate the effect of diet on pre and post exercise testosterone and cortisol. After exercise with bench press and squat to failure testosterone and cortisol were measured. Those men who were on a diet with higher protein/carbohydrate ratio and percent fat content had the largest increase in testosterone and the smallest increase in cortisol.

If your diet is low in fat and high in carbohydrates, your testosterone level is likely to remain very low and you are not likely to experience any muscle gain and strength.

Moreover, following foods are known to increase your testosterone levels include

Oysters Beef Chicken Eggs Garlic

The last one might surprise you but is a fact that garlic can also raise your testosterone. It contains a strong compound called allicin that can increase the levels of testosterone hormone. Allicin breaks down easily, so make sure you eat real garlic -- don't take supplements which often don't have any active allicin left.

Moreover there are some natural and herbal supplements that can not only raise testosterone naturally but also stimulate growth hormone.

Review the most complete Natural Male Supplement to enhance your sex drive and libido.

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Learn how to Increase Testosterone Level

How To Raise Hdl - Learn how to Increase Testosterone Level

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Do you know about - Learn how to Increase Testosterone Level

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Millions of men worldwide want to know how to increase testosterone. Perhaps the biggest reason men want to know this is to enhance their sex life.

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To a bodybuilder or athlete, on the other hand, learning how to increase testosterone level means to build bigger muscles faster without resorting to illegal anabolic steroids.

Women, believe it or not, also have a desire to increase testosterone level since they also naturally produce this important hormone in their bodies. Low testosterone occurs in middle-aged women as well as men.

With testosterone replacement therapy it is possible to alleviate or even eliminate a variety of different sexual maladies in both sexes.

Testosterone level decreases at two per cent a year in men after age 30 throughout the rest of their lives. It diminishes gradually in women from age 20 until it reaches half that level by age 40. Female testosterone decline ends after menopause.

Thus, to increase one's testosterone level back to normal is a way to improve the quality of one's sex life. So learning how to increase testosterone has become a big subject in today's society.

Impotence is often a concern for men. For women, lack of sexual responsiveness and weaker orgasms motivates them to investigate how to increase testosterone. Loss of libido is a major reason to increase testosterone level in both sexes.

In addition, testosterone hormone is responsible for determining the lean muscle to body fat ratio. Having healthy levels of testosterone is important to build and maintain lean muscle. Both men and women again are interested in this because your muscle to fat ratio is going to affect what your body looks like.

How To Increase Testosterone

Testosterone replacement therapy is the primary method of how to increase testosterone. Actually, there are several types of replacement therapy, ranging from: transdermal patches, injections, oral androgens, and testosterone time release pellets inserted under the skin.

Each form has its advantages and disadvantages. Each also has its different set of side effects. The method to increase testosterone level for men may be performed a little differently than that used to increase testosterone level for women.

For example, one consideration in the differences of how to increase testosterone for the sexes is the understanding that the natural testosterone level of a man is twenty times that of a woman's.

Therefore, care must be taken not to give a woman a man's dosage level and increase testosterone too much.

One fascinating way of how to increase testosterone level is through the use of an herb called tribulus terrestris.

This herb acts to increase lutenizing hormone, a lesser sex hormone in the body. Lutenizing hormone stimulates the pituitary gland to increase testosterone level to a higher level.

Being an herb, tribulus terrestris has no known side effects and does not require a prescription. Many cultures have used tribulus terrestris to treat premature ejaculation.

Much interest and curiosity was raised unexpectedly when the Bulgarian weightlifting team won the Olympics. Part of the reason was that the athletes used tribulus terrestris to increase testosterone level to a level greater than their competitors. This advantage might have helped them win the gold medal.

Using methods to increase testosterone level helps in treating a whole host of secondary physical and emotional middle-aged symptoms. For example, depression, osteoporosis, and lack of energy are all maladies that can be aided.

The reasons to increase testosterone level have recently become a hot topic for discussion. The subject concerns prolonging sex life in a more enjoyable manner for the later years of life. It holds potential for bodybuilders to gain muscle mass.

And by choosing the best manner of how to increase testosterone one can relieve many of the irritations of growing older.

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How to Increase Blood Flow to Your Penis - Tips to Achieve Harder Erections Naturally

How To Raise Hdl - How to Increase Blood Flow to Your Penis - Tips to Achieve Harder Erections Naturally

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Erection quality, as I'm sure you're aware is entirely dependent on good penile blood flow - physiologically speaking at least. If for some reason that blood flow becomes impaired then at best you're likely to suffer from weak erections and at worst, complete erectile dysfunction. But what regulates penile blood flow and how can you increase it naturally to maintain harder erections? Well...these are the questions you'll find answered below.

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Clearly, maintaining the health of the arteries which supply the penis with blood is fundamentally important. Several studies have shown that atherosclerosis (hardening of the arteries caused by the build up of fatty plaque on the artery walls) can first manifest itself if the penile arteries. The penile arteries are of course, more susceptible to the effects of atherosclerosis simply because they're comparatively small - in other words, it's easier for them to get blocked. The resulting effect of any arterial build up of plaque in these arteries will naturally lead to a reduction in erection quality.

So the first, pretty obvious piece of advice is to watch your diet. Most importantly, limit the levels of saturated fat entering your body by reducing your consumption of dairy products, red meats and fried foods. Saturated fats play a key role in clogging the arteries because they raise levels of LDL - the 'bad' type of cholesterol. LDL is basically public enemy number one when it comes to arterial health. So to start with, if you want harder erections, cut the fat.

To actively improve penile arterial health, you should also check out ellagic acid - a polyphenol antioxidant derived from pomegranate. A number of studies have reported that ellagic acid improves circulatory health, and therefore increases blood flow to the penis, by actively helping to slow or reverse arterial plaque build up.

In fact, a recent pilot study published in the International Journal of Impotence research gives an insight into the potential of ellagic acid for the treatment of poor erectile function. The study, conducted by researchers at the University of Los Angeles involved 53 men suffering from mild to moderate erectile dysfunction. The participants drank a daily dose of 8 fl oz of pomegranate juice and after four weeks, 47 percent of the men reported harder erections. The researchers stated that these 'statistically significant' results suggested that ellagic acid had potential as a natural alternative to drugs such as Viagra in the treatment of ED.

It's also been suggested that ellagic acid helps to maintain harder erections through another physiological mechanism - by increasing blood levels of nitric oxide (NO). NO is a chemical messenger essential for a multitude of physiological processes, including the maintenance of normal erectile function. The penile arteries secrete nitric oxide during sexual arousal, which instructs the surrounding tissues to relax, thereby allowing the arteries to expand. By doing so, NO plays a key role in increasing blood flow to the penis. Like many things, NO levels decline with age and can therefore be a contributory factor in the development of weaker erections.

Another compound that may help to increase nitric oxide levels is the amino acid L-arginine. The body uses L-arginine and oxygen to produce NO; and supplementation with this amino acid has again been shown to help improve blood flow to the penis and thus promote harder erections. In a double blind, placebo controlled trial published in the British Journal of Urology, sufferers of erectile dysfunction with abnormally low levels of nitric oxide showed significant improvement in the quality of their erections after six weeks of supplementation with L-arginine.

So if you want to improve blood flow to your penis look after your arteries and help your body to maintain healthy nitric oxide levels.

There are many other natural pro-sexual ingredients that can also improve blood flow to the penis. Just a few include ginkgo biloba, ginseng and Horny goat weed. What's more, when combined in the right quantities, these ingredients are known to interact with one another to produce very powerful effects.

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Four Foods That Increase HDL - Good Cholesterol

How To Raise Hdl - Four Foods That Increase HDL - Good Cholesterol

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Why do we need HDL?
Our liver manufacturers enough cholesterol for our bodily needs. Cells use cholesterol for important functions. For easy transport to the cells, the cholesterol is wrapped in a protein sheath. These particles are called LDL cholesterol. You can think of them as little dump trucks traveling in the bloodstream to the cells that need them.

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In a healthy and well balanced body, any LDL not used is gathered by HDL particles and transported back to the liver where it is recycled or eliminated from the body. If our levels of HDL are low this process is not possible and if this happens for too long, LDL hangs around in the bloodstream available to wreak damage on the artery walls.The result is high cholesterol levels and all its associated health problems. So high HDL cholesterol levels are needed to keep the arteries free of unneeded LDL.

LDL cholesterol is termed 'bad cholesterol' while HDL has a heart-protective function and is recognized as 'good cholesterol'. HDL levels of greater than 40 mg/dL and LDL levels of less than 100 mg/dL are desired. If our levels don't fall in the desired ranges then in most cases a change of diet can improve them.

What is your daily calorie intake?
Many people just eat too much, so the first step is to eat smaller portions - cut back. Most people can maintain good health with a natural-foods diet of about 2,000 calories a day. Consider just how many calories a day do you eat? And how are the calories spread? Are they high in fat, refined sugars and carbohydrates? If you follow the suggestions below and continue eating too much of the wrong things then it all becomes self defeating. So it is important to understand what your daily diet consists of. Being overweight has been shown to be a contributor to low blood HDL levels.

Can diet help increase HDL?
The short answer is - yes it can. However, it is wrong to assume that we need to avoid all foods that contain cholesterol and eat a diet low in fat. While it can lower our cholesterol levels it can also be responsible for causing a lopsided ratio between HDL and LDL which can increase the risk of heart disease. We need to develop a higher total of HDL to LDL ratio. Ideally, total cholesterol levels which are computed from HDL, LDL, and triglycerides or blood fats should be less than 200 mg/dL.

Which foods can provide the correct ratio?
There are times when we need to increase our HDL levels and generally a diet that includes 70% carbohydrates and 30% saturated fats will result in high cholesterol levels. This is typical of an American diet at this time. We should instead substitute saturated fats with polyunsaturated fats and total fats should not make up more than 10% of our daily diet. Oils such as Omega-3 fatty acids, olive oils or canola oils constitute these good fats as well as nuts.

We need a diet high in fresh fruits and vegetables, high in fibers and low in carbohydrates.

Four foods capable of raising HDL cholesterol

1. Soy products.
Soy proteins provide many unique benefits which makes them super proteins and one of the main sources of nourishment for those who are vegetarians. Soy offers a complete amino acid profile because it contains all essential amino acids necessary for our nutrition and as we cannot create our own source of amino acids, we need to get them from our diet.

Soy protein increases the activity of enzymes responsible for breaking down cholesterol. Sources of soy can be found in supplements, cereals, soy nuts, milk and tofu.

2. Green leafy vegetables
While most fruits and vegetables provide plant sterols which help increase HDL levels there are those that stand out, amongst them being, avocado and dark green leafy vegetables.

Avocado is rich in oleic acid a monounsaturated fat; one per day can increase HDL levels by as much as 17%. Green leafy vegetables such as kale, Swiss chard, collard greens and spinach work much in the same way as an avocado for raising HDL levels.

3. Blueberries
Berries, especially blue berries contain an antioxidant called pterostilbene which is also found in grapes and red wine and which is responsible for the increase of HDL. In fact many fruits that are purplish or bluish in colour produce similar results.

4. Monounsaturated fats
In the form of nuts, oily fish, olive oil, flax seed oil and the like are a good source for increasing HDL levels. As an alternative to animal proteins these fats provide great benefits for our HDL levels.

Aerobic exercise has been shown to raise HDL levels. So an HDL cholesterol diet rich in the above natural foods along with a good exercise plan will raise HDL levels and it will have positive effects on LDL levels and total cholesterol.

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