In a recent study, people who had healthy habits had lived an average of 14 years longer than people who didn’t. Following a handful of steps can turn the tables on almost every reversible risk:
Exercise regularly. It lowers blood pressure by 10 points in as little as three to four weeks, which raises HDL and lowers LDL. It will also boost insulin sensitivity in high-risk women even without weight loss. And will stimulate bone growth.
Eat fruits and vegetables. It provides fiber and minerals that help bring down blood pressure. It also helps lower LDL cholesterol by replacing foods high in saturated fat. Soluble fiber may also block absorption of cholesterol from other foods. It is linked to higher bone density, possibly due to higher intake of potassium and other nutrients.
Lose extra pounds will lower blood pressure and reduces the risk of developing hypertension. It will help increase HDL while reducing LDL and total cholesterol. In some cases, it can reverse prediabetes with as little as 5 percent loss of body weight.
Don’t smoke. It will prevent exposure to damaging health effects of smoking such as temporary increased blood pressure, narrowing of blood vessels, which increases the risk of heart attack and stroke, increase blood sugar and diminished bone mineral density.
HDL refers to “High Density Lipoprotein” and is commonly known as the “Good Cholesterol.” It is called the good one because it helps protect your arteries from getting deposits of cholesterol that clog them. A desirable HDL is over 35, but the higher, the better. If your HDL is under 35, it is considered a “‘risk factor.” HDL is a measured value.
LDL refers to “Low Density Lipoprotein” and is commonly called the “Bad Cholesterol.” It is known as the bad one because it clogs the arteries and is directly associated with heart attacks and some strokes. A desirable LDL is under 130 unless you have two “risk factors.” If you have two or more risk factors, a desirable LDL is under 100!
LDL is a calculated value, meaning the LDL is obtained by taking the total cholesterol, HDL and triglyceride and calculating the LDL.
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