my HDL is 5 what can i do to increase the number?

Question

my ldl is 137 and i'm on the proces to change my habits. Thank you

Answer 1

Do these two exercises for 20 minutes each and your HDL will improve.Keep doing the exercise t keep yourself healthy.
Anulom Vilom –
Close your right nostril with thumb and deep breath-in through left nostril
then – close left nostril with two fingers and breath-out through right nostril
then -keeping the left nostril closed deep breath-in through right nostril
then - close your right nostril with thumb and breath-out through left nostril.
This is one cycle of anulom vilom.
Repeat this cycle for 20 to 30 minutes twice a day(maximum 60 minutes in one day).
You can do this before breakfast/lunch/dinner or before bedtime or in bed.Remember to take deep long breaths into the lungs.You can do this while sitting on floor or chair or lying in bed.

Kapalbhati -(Do it before eating) Push air forcefully out through the nose about once per second. Stomach will itself go in(contract in). The breathing in(through the nose) will happen automatically. Establish a rhythm and do for 20 to 30 minutes twice a day.(Max 60 min/day) Not for pregnant women. Seriously ill people do it gently.

Answer 2

Regular aerobic exercise tends to raise HDL, as do the monounsaturated oils: olive, canola, peanut and flaxseed oils. Nuts and avocados are good sources of these oils, so if you like them, eat them regularly, but in small amounts as they're high in calories. The monounsaturated oils also tend to lower LDL.

Genetics influences cholesterol and for some people, it's easier to lower LDL than raise HDL. In fact, I've tested marathoners who have very low HDL, so sometimes HDL cannot be raised by the usual methods. You may require medication.

Answer 3

Chicken breast meat and tuna are the best diet sources to boost HDL.

Long cardio that gets you heart rate to about 70% safely without strain will help immensely, if you can do that.

Answer 4

I found that a 30-minute brisk walk, every other day, raised my HDL significantly.

Answer 5

whether you are in good health or got any diseases.. the body lipids must be within a controlled range as following:

-total body cholesterol < 200
-LDL < 100
-HDL > 40 in males and > 45 in females.
-Triglycerides ( TG ) <150

So about your results... your LDL is HIGH and your HDL is TOO LOW...my recommendations :

- Do some physical activity...sports,walking or any you prefere
- if you were a smoker...STOP it IMMEDIATELLY.
- if you were OBESE...reduce your weight.
- replace your fats with vegetable oils specially OLIVE OIL which is better to control your TG.
- increases vegetables and fibers in your diet.
- use FISH OIL as a supplementary item.


NOTE:
at the time you correct your TG ...HDL will be directely corrected according to this..

high TG >>> low HDL and vise versa.


you must follow these instructions for THREE MONTHS....if your LDL , HDL,TG are not corrected after those 3 months...you must follow a Pharmacological therapy with drugs...drugs may used to correct your cholesterol's:

- Statins...Simvastatin,Atorvastatin
- Nicotinic acid...Niacin
- Bile acids...Cholestyramine,Colestipol
- Fibrates...Gemfibrozil,Fenofibrate,Clofibrate.

best wishes

Answer 6

WHY would you WANT to?


The Cholesterol Theory is has no scientific validity.

Answer 7

exercise that's terrible should be at least 40!

Answer 8

Here ya' go. This is really good information.


http://heartdisease.about.com/cs/cholesterol/a/raiseHDL.htm

Good luck and good health! : )