أسباب ارتفاع HDL في بلازما الدم

بسم الله الرحمن الرحيم
إخوتي الكرام أقدم لكم
أسباب ارتفاع HDL في بلازما الدم

How can We Increase Our HDL Levels?

Aerobic exercise. Many people don't like to hear it, but regular aerobic exercise (any exercise, such as walking, jogging or bike riding, that raises your heart rate for 20 to 30 minutes at a time) may be the most effective way to increase HDL levels. Recent evidence suggests that the duration of exercise, rather than the intensity, is the more important factor in raising HDL choleserol. But any aerobic exercise helps.

Lose weight. Obesity results not only in increased LDL
cholesterol, but also in reduced HDL cholesterol. If you are overweight, reducing your weight should increase your HDL levels. This is especially important if your excess weight is stored in your abdominal area; your waist-to-hip ratio is particularly important in determining whether you ought to concentrate on
weight loss.

Stop smoking. If you smoke, giving up tobacco will result in an increase in HDL levels. (This is the only advantage I can think of that smokers have over non-smokers -- it gives them something else to do that will raise their HDL.)

Cut out the trans fatty acids. Trans fatty acids are currently present in many of your favorite prepared foods -- anything in which the nutrition label reads "partially hydrogenated vegetable oils" -- so eliminating them from the diet is not a trivial task. But trans fatty acids not only increase LDL cholesterol levels, they also reduce HDL cholesterol levels. Removing them from your diet will almost certainly result in a measurable increase in HDL levels. Click here for a quick and easy review of trans fatty acids and the heart.

Alcohol. With apologies to the American Heart Association, which discourages doctors from telling their patients about the advantages of alcohol: one or two drinks per day can significantly increase HDL levels. More than one or two drinks per day, one hastens to add, can lead to substantial health problems including heart failure -- and there are individuals who will develop such problems even when limiting their alcohol intake to one or two drinks per day. Click here for a quick and easy review of alcohol and the heart.

Increase the monounsaturated fats in your diet. Monounsaturated fats such as canola oil, avocado oil, or olive oil and in the fats found in peanut butter can increase HDL cholesterol levels without increasing the
total cholesterol.

Add soluble fiber to your diet. Soluble fibers are found in oats, fruits, vegetables, and legumes, and result in both a reduction in LDL cholesterol and an increase HDL cholesterol. For best results, at least two servings a day should be used.

Other dietary means to increasing HDL. Cranberry juice has been shown to increase HDL levels. Fish and other foods containing omega-3 fatty acids can also increase HDL levels. In postmenopausal women (but not, apparently, in men or pre-menopausal women) calcium supplementation can increase HDL levels.

أي سؤال فيه أنا حاضر
ولكم جزيل الشكر
تحياتي

نتمني توصيح اكثر

أسباب ارتفاع HDL في بلازما الدم

How can We Increase Our HDL Levels?

Aerobic exercise ((any exercise, such as walking, jogging or bike riding))

الرياضات ألي على أجهزة الأوريبك مثل المشي و الهرولة وركوب الدراجة

Duration of exercise

يعني الرياضات ألي لها مدة محددة

Reducing your weight

تخفيض الوزن

Stop smoking

التوقف عن التدخين

Cut out the trans fatty acids

تخلص من الأحماض الدهنية المحولة

Alcohol

الكحوليات

Increase the monounsaturated fats in your diet

زيادة الدهون غير المشبعة الاحادية في نظامك الغذائي

Add soluble fiber to your diet

إضافة الالياف القابلة للذوبان في نظامك الغذائي

Other dietary means to increasing HDL (juice, Fish, calcium supplementation)

وسائل أخرى لزيادة الكليسترول ( العصائر، السمك،مكملات الكالسيوم)

تسلم أخي

بارك الله فيك

ما شاء الله تبارك الله الأخت زهرة الكون أغنتني عن التوضيح لك أخت الإمام

وإن شا الله الصورة وضحت لك الآن

وأي سؤال أنا حاضر

وبلتوفيق

تحياتي

» ارتفاع ضغط الدم.. القاتل الصامت
» ارتفاع ضغط الدم.. القاتل الصامت
» أرجل الدجاج تعالج ارتفاع ضغط الدم
» هل انت خفيف الدم ام ثقيل الدم؟؟اكتشف شخصيتك
» منشدة في قناة(........)هي سبب ارتفاع سعر البندوره!!!!