Irritable Bowel Syndrome Relief

Finally, you want more of something instead of less! HDL (high-density lipoprotein) cholesterol is also known as the “good” cholesterol. HDL removes cholesterol from your bloodstream and carries it back to the liver. I like to think of HDL as a vacuum cleaner, picking up cholesterol LDL leaves behind in your arteries. HDL should be greater than 40 mg/dL, ideally greater than 60 mg/dL.

Physical Activity
One of the best ways to increase your HDL is through physical activity, specifically aerobic activity (jogging, swimming, biking, etc.). For results, you need at least 120 minutes of moderate physical activity each week. In this case, vigorous activity does not have more of an impact, but duration does. The longer you work out the greater them impact on HDL. Work your way up to a minimum of 30 minutes 5 days/week. If you’re not currently physically active, consult your MD before starting an exercise program.

Saturated and Trans Fats

Limiting unhealthy fats will also impact HDL, so look at your saturated fat and trans fat intake and see where you can make cuts. Your total fat intake for the day should be limited to 30% of your daily calories. Of this 30%, only 10% should be from saturated fat and ideally zero from trans fats. To attain these levels you’ll need to select healthy choices when dining out, read food labels, cook with healthy fats, and select lean cuts of meat.

Omega 3’s

Selecting healthy fats, such as omega 3’s, will raise HDL while lowering LDL. Incorporating healthy omega 3 fatty acids will also improve your total cholesterol to HDL ratio.

Dietary Fiber

A high fiber diet does not directly boost HDL levels. However, a high fiber diet does lower LDL cholesterol. As LDL is lowered, your Total Cholesterol to HDL ratio improves. For the greatest impact, eat a diet especially rich in soluble fiber and select whole grain products, fruits, and vegetables daily.

Alcohol

Alcohol plays a role in raising HDL levels also. I’m not a big advocate of using alcohol to raise HDL, but if you already consume alcohol, 1-2 drinks per day can raise levels. More than 1-2 drinks per day will increase your health problems. If you do not drink, do not start.

By: Lisa Nelson, RD, LN

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Although women are less prone to heart disease as compared with men, it must be known that heart disease is the leading cause of death for women today. The risk is in fact higher for women for certain profile of the population. For example, women smokers are several times more prone to heart disease than male smokers.

Heart diseases are caused by many different factors. For example old age, obesity, smoking, high blood pressure, diabetic and a sedentary lifestyle can cause heart disease to develop. In addition, menopause in women can also causes heart disease.

Understanding the causes of heart disease is the important first step toward prevention of the disease. Prevention of the disease after all is much better than cure. In this regard, people at risk of heart disease should have regular check-ups and also stick to the instructions by their doctors.

Knowing the causes of heart disease will help you in taking preventive measures such as reducing the level of cholesterol, keeping to a healthy body weight, eating healthy foods and exercise regularly. A change in lifestyle and diet will go a long way in removing many of the causes of heart disease. If you feel that you are at risk of develop heart disease, consult a doctor as soon as possible. Early and proper treatment will prevent more serious conditions from developing. Although heart disease is basically unavoidable, there are certain things that you can do to prevent it, for example, maintaining a healthy diet and exercising regularly. By keeping yourself healthy, you will not only prevent heart disease; you will also be better prepared to deal with many other ailments and health conditions.

It is important to understand that heart attack is triggered by two different factors. The first is the pathological buildup of abnormal plaque in the arteries, plaque that gradually hardens through calcification. The other factor involves the blood clotting that blocks blood flow to the heart. One of the latest theories on coronary artery disease is that it is an inflammatory process, which is characterized by repeated cycles of irritation, injury and healing of the blood vessels.

The Problem of Late Diagnosis

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