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High density lipoproteins is a substance that carries cholesterol particles from your artery walls back through the bloodstream to the liver where some is metabolized and excreted some of your body in the form of bile salts. Statistics show that when the report is favorable, the risk of heart problems is minimized, it is logical to learn how to increase HDL, and maintain HDL LDL ratio as good as possible.

The ratio is determined by taking your LDL (cholesterol low density) number, and dividing it by your HDL (high density cholesterol) number. The result is what doctors use to determine your risk of cardiovascular disease.
The higher the HDL, the higher the risk. Lets look at some figures to give you an idea of how it works.

For example:

* The total cholesterol is 200
* HDL: 50
* LDL: 150

The ratio would be: 3 This would be considered a good report, indicating that the person would have a lower risk than the average for heart disease.

Over time, what was considered good or safe levels of cholesterol have been adjusted downwards, due in part to push more people on cholesterol-lowering drugs. Foods to raise HDL have not been identified for this reason. The current medical model for prevention of cardiovascular disease focuses on drug therapy. Therefore you must learn to increase HDL and get the optimal HDL LDL ratio to prevent heart disease.

high density lipoprotein have been recently found that the powerful antioxidant activity, and this may be the reason for his "protector" role with regard to vascular disease. Show rating below:

Vohl MC, Neville TA, Kumarathasan R, Braschi S, Sparks DL: A new activity lecithin-cholesterol acyltransferase antioxidant prevents the formation of oxidized lipids during lipoprotein oxidation. Biochemistry, 11 May 1999, 38 (19) :5976-81


Several things are known to increase levels of HDL.

* Aerobic or interval training exercise
* Dietary changes - with balanced fat intake
* Eat for your blood group and type of metabolism
* Specific nutritional supplements

Foods to increase HDL do this in several ways. Some foods like healthy fats, provide the raw materials or (precursors), your body needs to make HDL. Other foods such as foods rich in fiber and low glycemic fruits and vegetables may indirectly to HDL by preventing inflammation, boost antioxidant status, and lowering blood glucose and insulin. Some of these foods may also possess antioxidant activity themselves and work synergistically with HDL to protect against cardiovascular disease.

specific supplements that will increase HDL levels and help optimize the HDL LDL ratio are:

Fish oil *
* Pantothenic acid (Vitamin B-5)
* Niacin - (Vitamin B-3)
* Gugulipid
* Coenzyme Q-10
* Carnitine
* Vitamin C-
* Magnesium
* Policosanol
* Vitamin E-complex
Alpha lipoic acid *
* N-acetyl-cysteine
* CLA - conjugated linoleic acid

All these supplements help increase HDL levels, but niacin (B-3) and calcium pantothenate (B-5) are most effective. Focus on them first, and add more if necessary.

Foods to raise HDL

There are a number of foods that are claimed to raise HDL levels. Among these are:

Fatty fish like salmon *, tuna, mackerel, sardines
* raw nuts and seeds such as walnuts, pecans, almonds, flaxseed and
* Whole eggs
* Onions
* Fresh raw low glycemic vegetables - especially dark green leafy vegetables
* Oat bran
* Alcohol - 1 or 2 drinks per day maximum


Action

* Get your HDL LDL ratio tested to establish baseline
* Work in 3 sessions.