Raising Good Cholesterol Research Note
By Reader's Digest Editors
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“Good cholesterol” is another name for heart-healthy HDL cholesterol. These tiny spheres act like a crew of trash trucks in your bloodstream, collecting damage-causing LDL cholesterol particles before they can form heart-threatening fat deposits in your artery walls. HDLs transport LDLs to your liver, where they’re reborn as a digestive fluid called bile acid. Since some bile acids are excreted with each bowel movement, it’s a nifty way to help control your LDLs. Healthy levels of good cholesterol are 40 mg/dL for men, 50 mg/dL for women. Higher is even better: Every 1 point increase in your HDLs reduces your risk for a fatal heart attack by 6%.Fast Facts:
- Quitting smoking can increase your HDL level by about 4 points. You can claim this heart-smart bonus even if you gain weight when you stop smoking.
- Eating a healthy diet that includes monounsaturated fats—from nuts, avocado, olive or canola oil—can raise HDLs by as much as 12%.
- Brisk, regular exercise can increase good cholesterol by 3 to 9%. Walk for 30 minutes most days of the week.
- Carrying extra pounds? You can increase your HDLs by 1 point for every 6.6 pounds you lose and keep off.
- Ask your doctor about prescription niacin supplements. This vitamin can raise HDLs, but over-the-counter versions can cause uncomfortable facial flushing.
sciencedaily.com — “Researchers have identified tiny segments of RNA that may play an important role in the body's regulation of cholesterol and lipids. Their study found that the miR-33 familyof microRNAs suppress a protein known to be important for generation of HDL -- the "good cholesterol" that transports lipids to the liver for disposal -- and for the removal of cholesterol from peripheral tissues, including cells that form atherosclerotic plaques.” View full resource at sciencedaily.com
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