What? How do you reduce the risk of diabetes with cholesterol?
You can with the good cholesterol called HDL. It will help you fight off Metabolic Syndrome and Type II Diabetes.
In the past two blogs I’ve been discussing the risk factors of Metabolic Syndrome.
In review, Metabolic Syndrome is a cluster of ‘risk factors’ associated with the risk of developing Type II Diabetes.
Again, those ‘risk factors’ are:
- Obesity with waistlines over 40 inches for males and 35 inches for females
- High or low blood sugar
- Elevated BMI (body mass index) greater than 30
- Elevated triglycerides
- Low levels of ‘good’ cholesterol/HDL
- High blood pressure/hypertension
(Any 2 of these put you at a higher risk of developing Type II Diabetes.)
Today I am going to discuss how to raise your HDL (high density lipids) otherwise known as your ‘good’ cholesterol.
Your HDL has earned the title of ‘good cholesterol’ because of its ability to protect you against your LDL (low density lipids) or ‘bad’ cholesterol.
Lipids are fats in your blood.
The ‘high/good density fats’ (HDL) work by cleaning up left over ‘low/bad density fats’ (LDL) and sending them back to the liver to be eliminated. Naturally if there is too much ‘bad fat’ and not enough ‘good fat’ the ‘bad fats’ can end up causing problems.
More and more is being understood about cholesterol. It is now known that just lowering total cholesterol is not the answer. What you really need to do is lower the LDL and raise the HDL. Actually research is showing that the higher your HDL, the lower your LDL.
This is not official but one cardiologist told me you do not want your LDL to be more than 2 ½ times your HDL. Ideal HDL is around 60. If your HDL is 60 your LDL should be no more than 150.
What is too low for HDL?
Anything 40 or below for men can be an indicator of higher risk for heart disease and diabetes. For women anything below 50 is a factor.
How do you go about raising your HDL?
- Lose weight – research shows that for every 6 pounds you lose you can increase your HDL by at least 1 point – of course this is if you need to lose weight
- Be active with regular exercise – simple activities that raise your heart rate (walking, running, swimming, climbing stairs, etc.) can boost your HDL 5% or more in just 30 days
- Avoid processed foods especially those that have saturated and/or trans fats
- Eat your full share of fiber (what your grandma used to call roughage) – 25 to 35 grams daily
- Increase your intake of whole grains, plant sterols (Tre-en-en), tree nuts like walnuts and almonds
- Increase your omega-3 fatty acid intake from fish and fish oil supplements (Salmon Oil Plus)
Let’s spend a little time talking about processed foods and fats.
- Keep in mind that small amounts of saturated and even trans fats occur naturally in meat and dairy products. The main problem is with the saturated or trans fats that are in processed and packaged foods.
- Vegetable oils are used to add flavor, texture and shelf life to most processed/packaged foods. When processed through your digestive tract they turn to sludge thus causing blockages and other health problems.
- An important term to watch for is ‘partially hydrogenated.’ Any oil or fat that is ‘partially hydrogenated’ is a ‘trans fat’ that is like putting little plastic corks in your arteries.
- It is very important for you to become a ‘label reader’ if you routinely eat processed/packaged foods. Often food manufacturers replace fats with sugars so they can put ‘trans-fat-free’ or ‘low-trans-fat’ on the label.
Here are some processed/packaged foods to limit or do away with completely:
- Cookies, crackers, cakes, muffins, pie crusts, pizza dough and breads especially breads such as hamburger buns
- Stick margarines and vegetable shortenings
- Cake mixes, pancake mixes and chocolate drink mixes
- Fried foods such as donuts, French fries, chicken nuggets and hard taco shells
- Snack foods such as chips, candy and packaged or microwave popcorn
- Frozen dinners
It is very easy to take in ‘trans fats’ without thinking about it. For example; you have a bowl of dry cereal for breakfast, have a slice of birthday cake mid afternoon and some microwave popcorn as a bedtime snack. People eat similar to this or worse more often than they realize.
So the bottom line in raising your HDL cholesterol
- lose weight if you need to
- get regular exercise
- eat whole foods
- stay away from processed/packaged foods
- supplement to get important nutrients in ample quality and quantity
What is your HDL?
My last blood work shows I have an HDL of 89, well above the optimal 60.
Hopefully you are on your way to lowering your risk factors of Metabolic Syndrome and Type II Diabetes? If not, why not? If you have been following this series you now have information you need to do so.
Important supplements I take and that will help you on your journey of raising your HDL are:
- Tre-en-en – grain concentrates that are rich in naturally occurring unsaturated plant fats (lipids)
- Salmon Oil Plus – complete spectrum of omega-3 fatty acids from screened food grade fish
- All Natural Fiber Food and Drink Mix – blend of soluble and insoluble fibers from 12 natural whole-food sources providing cellulose, hemicellulose, gum, lignin and pectin with 8 grams of dietary fiber per serving
The best way to start using the NeoLife supplements to give you that extra boost is to join the NeoLife Club. Choose the program that will best suit your needs and enjoy my low wholesale cost. (You can cancel or change your order at any time.)
Empower your future health with wisdom, knowledge and common sense!
Pat has been married to the same man for 52 years, is the mother of 3 adult children, and grandma to 8 grandchildren. Growing up in the country gave her a head start to living a healthy lifestyle. This grandma became interested in nutrition as a mother and for the past 27 plus years she has specialized in teaching others the importance of good nutrition. Challenges along the road have been many; her father overcoming congestive heart failure with nutrition, her husband's battle with GERD and dealing with major heart issues, her daughter's battle with a brain tumor, her grandson beating Hodgkin's Lymphoma, her mother's stage 4 lung cancer, her mom-n-law's dementia, and others. Her goal is to empower the future health of others with wisdom, knowledge and common sense so they can have the BEST REAL HEALTH possible.
Join Pat in having the Best Real Health possible.
Galatians 5:22-23 – But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness,faithfulness, gentleness and self-control. Against such things there is no law.
(All information on this blog site is not intended to diagnose, treat, cure or prevent any disease. Information on this site has not been approved by the Food and Drug Administration.)
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