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6 ways to increase your ‘good’ cholesterol levels

Cholesterol gets a bad rap. But the truth is, you need it to live, let alone lead a long, healthy life. Without this waxy, fat-like substance, you couldn’t make sex hormones such as estrogen and testosterone, adrenal hormones that help regulate blood pressure and metabolism, or essential nutrients such as vitamin D.

Floating through your bloodstream, two different fat- and protein-containing carriers, called lipoproteins, carry cholesterol to and from your cells. At healthy levels — ideally less than 100 milligrams per deciliter — low-density lipoprotein, or LDL, delivers the cholesterol you need into your tissues for cell stability and healthy function. Meanwhile, high-density lipoprotein, or HDL, scavenges the excess cholesterol and carries it to your liver, which breaks down the cholesterol and removes it from the body, says Dr. Nauman Mushtaq, medical director of cardiology at Northwestern Medicine Central DuPage Hospital in Illinois. Hence the name “good cholesterol.”

However, when HDL levels are low — typically defined as less than 40 mg/DL — LDL can build up in the blood vessels, earning it the reputation of “bad cholesterol.” This buildup can cause plaque to form in the arteries, increasing your risk of heart attack or stroke.

Thankfully, research has shed new light on several lifestyle changes you can make to ensure your good cholesterol stays ahead of the bad. Here, experts share their top six methods for raising HDL levels and keeping your heart happy:

1. Be a cardio bunny. Cardiovascular exercise can help keep your weight down and HDL levels up. For instance, in one study published in the Journal of Sports Sciences, by walking or running 50 to 60 minutes per day, five days per week for 12 weeks, overweight men significantly decreased their body fat, insulin resistance, blood pressure and “bad cholesterol” levels while upping their “good cholesterol.” Meanwhile, an analysis in the Archives of Internal Medicine found that moderate-intensity aerobic exercise (e.g., walking, cycling or continuous swimming for at least 15 minutes) consistently increases HDL levels. (Thinkstock)
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Smokers without medical insurance receive free nicotine patches and gum at the Remote Area Medical (RAM) clinic inside the Los Angeles Sports Arena in Los Angeles on Tuesday, April 27, 2010. The free health clinic opened its doors Tuesday to thousands of patients clamoring for dental, vision and medical care. Patients registered in advance to see doctors at the event, which is being run by the Tennessee-based nonprofit group Remote Area Medical. The clinic expects to serve about 1,200 patients a day. (AP Photo/Damian Dovarganes)
almonds cooler (WTOP/Colleen Kelleher)
Vegetables And Fruits
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For those who want to watch the State of the Union address in the company of cheap drinks and fellow enthusiasts, head to these D.C. bars. (Thinkstock)
**FOR USE WITH AP LIFESTYLES**   Banana Fritters are seen in this Monday, Feb. 2, 2009 photo. If you are looking for an alternative to pancakes for breakfast try these New Orleans inspired Banana Fritters. The batter coated banana pieces are intended to be deep-fried but could also be pan-fried like a pancake.   (AP Photo/Larry Crowe)
Female drinking a fresh water from bottle.

[See: 10 Ways to Lower Your Risk of Stroke.]

[See: 6 Reasons You’re Procrastinating on Your Health Goals — and How to Stop.]

[See: What to Eat, Drink and Do to Relieve Constipation.]

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6 Ways to Increase Your ‘Good’ Cholesterol Levels originally appeared on usnews.com

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