Raising Good Cholesterol
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Raise Good Cholesterol - The Heart Friendly HDL Cholesterol

High Cholesterol and Coronary Heart Disease

Four major risk factor of coronary heart disease is high cholesterol, smoking, high blood pressure and diabetes.  High cholesterol will result in atherosclerosis - the thickening of blood vessels leading to heart disease.

Raising Good Cholesterol Level and lower triglyceride level

HDL Cholesterol, often call the good cholesterol, keeps the blood vessels clean by transporting excess cholesterol to the liver for excretion to help prevent clogged arteries.

Good cholesterol takes away the bad cholesterol.  When the good cholesterol level goes up the rate of getting coronary heart disease goes down.  Raising good cholesterol level by 1% can help you reduce the risk of coronary heart disease by as much as 3%.

Aim is to raise Good Cholesterol level and lower triglyceride level. 

Tips to raise good cholesterol and lower triglyceride level

• Lose Weight
  If you are overweight aim to lose 0.5 - 1.0 kg per week.  Losing weight helps to lower triglyceride level and increase good cholesterol level.
  
  Recommended Body Mass Index (BMI) is < 23 
  Recommended waist circumference is < 95 cm for male and < 80 for females
  
  
• Exercise
  Exercise improves cardiovascular fitness, lower blood pressure, increases insulin sensitivity, increase HDL cholesterol and lower triglyceride level.
  Aim to exercise a minimum of 3 times a week with a duration of 30 minutes per session.
  
  
• Stop Smoking
  Quit smoking to increase good cholesterol level.  Overall coronary heart disease risk starts reducing a few months after cessation of smoking
  
  

• Restrict alcohol
  Restrict the intake of alcohol as alcohol increases the triglyceride level and blood pressure level.
  

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