What are the best food to increase HDL? With a bad back can I do Yoga exercise?

Answer 1

10 Ways to Increase Good Cholesterol or HDL

What many people don't know is that some diet and lifestyle changes may help to increase "good" cholesterol levels.

Here are some of the contenders:

1. Orange Juice. Drinking three cups of orange juice a day increased HDL levels by 21% over three weeks, according to a small British study (at 330 calories, that's quite a nutritional commitment). This study could be highlighting an effect from high-antioxidant fruits and vegetables. Stay tuned in the years to come.

2. Niacin. There is some evidence niacin (vitamin B3) helps increase HDL. Michael Poon, MD, chief of cardiology at the Cabrini Medical Center in New York, says people with low HDL levels might benefit from taking 500 milligrams of niacin each day, building up to 1,000 milligrams a day. But he warns that supplemental niacin "can have some side effects and is not for everybody, particularly for people who already have high HDL levels. "He says anyone taking niacin supplements should be monitored by a doctor. Short of supplements, many foods contain niacin as well. Here are a few:

Brewer's yeast
broccoli
carrots
corn flour
dandelion greens
nuts, peanuts
potatoes
tomatoes
wheat germ
whole wheat products

3. Glycemic Load. The glycemic load is basically a ranking of how much a standard serving of a particular food raises your blood sugar. And as the glycemic load in your diet goes up, HDL cholesterol appears to go down, according to a small recent study. Along these lines, the NCEP report recommends that most of our carbohydrate intake come from whole grains, vegetables, fruits, and fat-free and low-fat dairy products. These foods tend to be on the lower end of the glycemic scale.

4. Choosing Better Fats. Replacing saturated fats with monounsaturated fats can not only help reduce levels of "bad" cholesterol, it may also increase levels of "good" cholesterol, according to the Food & Fitness Advisor newsletter from Cornell University's Center for Women's Healthcare.

5. Soy. Add heart health to the list of potential benefits from soy. A recent analysis found that soy protein, plus the isoflavones found in soy "raised HDL levels 3%, which could reduce coronary heart disease risk about 5%," says Mark Messina, PhD, a nationally known soy expert. Messina notes that soy also may lead to a small reduction in LDL cholesterol and triglycerides (another type of blood fat), and a possible enhancement in blood vessel function. Other studies have shown a decrease in LDL cholesterol (about 3%) and triglycerides (about 6%) with about three servings of soy a day. That adds up to 1 pound of tofu, or three soy shakes.

6. Enough Time. Make sure you give soy some time. An analysis of 23 studies on soy found that improvements in HDL cholesterol were only seen in those studies lasting longer than three months.

7. Alcohol in Moderation. Drinking moderate amounts of alcohol, especially with meals, appears to do two things to help reduce heart disease risk. According to researcher Byung-Hong Chung, PhD, it increases HDL cholesterol levels, and enhances the movement of cholesterol deposits out of cells in the artery walls.

8. Aerobic exercise. At least 30 minutes on most days of the week is the exercise prescription that can help raise your HDL, according to many health care professionals.

9. Stopping smoking. Experts agree that kicking the habit can increase your HDL numbers a bit, too.

10. Losing weight. Being overweight or obese contributes to low HDL cholesterol levels, and is listed as one of the causes of low HDL, according to the NCEP.

As for your second question, yoga is very good for those with bad backs. Just make sure you don't do vigorous styles, and opt for more basic and gentle types of yoga. Be sure to have the guidance of a certified yoga instructor who can help you with your back.

Answer 2

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Answer 3

bananas and apples.
i started eating these and my HDL doubled.

Be very careful with Yoga. It depends on what is wrong with your back. In general to improve your back you want to do abdominal exercises.

Answer 4

You should consult a yoga instructor before doing anything. Also, ask your doctor or chiropractioner, too. Are you doing any stretching right now? That will help a lot before trying yoga. Tai Chi is also helpful, but again, consult your professionals before attempting anything.
Good luck!

Answer 5

Eat goats cheese rather than regular cheese. It contains 40 per cent fewer calories than the cheese created from cow’s milk.

Answer 6

Most scales have a calibration knob on them to raise or lower the readings about +/- 5-10 lbs. Turn this knob to whatever you think you need. Otherwise -- The reduction of body fat requires a change in lifestyle. Depending on your goals, this could be a minimal change, or substantial. But change is required.

Answer 7

Eat goats cheese as opposed to regular cheese. It contains 40 per cent fewer calories than the cheese made out of cow’s milk.

Answer 8

People who plan their weekly meals will be more successful at losing weight than people that don’t. Plan your dishes to feature healthy carbs such as fairly sweet potato and wholegrain pasta, vegetables and lean proteins, buy all of the ingredients in advance and don’t be tempted to eat out or order in.

Answer 9

Work out each morning when compared with night

Answer 10

Suck the idea in. Consciously hold in and contract your ab muscles while you’re walking, sitting your desk or making the meal. This will help to strengthen your ab muscles and your core, and provide one step closer to any flatter stomach.