The 5 Types of HDL and How to Improve Your Levels with Nutrition
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The 5 Types of HDL and How to Improve with Nutrition- Thomas DeLauer
Imagine you had a family of six, a mom a and five sons. The mom, being rather uncreative, named her first four sons Henry, Henry, Henry, and Henry. When she had her fifth child, a friend nicely suggested to her that she name it something original. What a thought!? She named her last son Lewis. Now, if you were told the children in this family were named Henry and Lewis, you’d be forgiven for assuming that there were only two children. And yet, there are five, each with distinct personalities.
This video is mostly about the children named Henry. We will talk about Lewis a bit at the end. All the Henry’s are very well behaved. You could call them all “good” boys. And, you guessed it, in our analogy, the Henry’s are High Density Lipoprotein (HDL), which if often called “good” cholesterol. The mother is the liver, which creates several different HDL cholesterol particles (maybe not exactly four… hard to say) and one type of LDL cholesterol particle (Lewis; hold tight on Lewis).
It’s true, HDL is great! Still, each HDL, each Henry, is unique, and great in different ways. Here are some of the things that HDLs do that are good for the body:
HDL engages in “reverse cholesterol transport/cholesterol efflux” – this means removing cholesterol from arteries and plaques; this is the beneficial function most doctors think about when they hear “HDL.”
HDL is also an antioxidant; it reduces oxidized lipoproteins and oxidized LDL.
HDL is also anti-inflammatory and modulates inflammatory factors.
HDL also modulates platelet activity.
HDL also modulates insulin secretion.
But which Henry does which just best? Well, scientists are still trying to figure that one out! The HDLs (Henry’s) are secreted in several different forms from the liver, and each form probably correlates with optimization for a particular set of healthful functions.
Right now, there are many different ways of subclassifying HDL types. You can classify based on density (HDL2 is buoyant and HDL3 is dense). You can classify based on size (small, medium, and large diameters; most common and more below). You can classify based on mass/charge ratio, and so on. When to use different techniques – ultracentrifugation, nuclear magnetic resonance, ion gel electrophoresis, etc. – to categorize HDLs is confusing and we won’t go down that rabbit hole.
Now, what about Lewis. Lewis is a good kid, but unlike his brothers, was susceptible to the “terrible 2s,” i.e. when he was small, he was a giant pain in the butt. Bigger, older Lewis is good, but little (and medium) Lewis was a horror. Similarly, your liver secretes one type of LDL particle that is good when it’s big, but bad when it’s small. I’ve done other videos on LDL (links 4-5) so you can check those out in the links below.
Foods to Increase HDL
Nicholas Norwitz – Oxford PhD Researcher and Harvard Med Student:
Nutrition Is The Best Medicine
Make sure that you understand that all bodies are different and unique. Nutritional diet plans: The best way to lose weight is going on a healthy diet. It only takes a few minutes, so you can’t use time as an excuse.
How To Sneak Nutrition Into Meals For Picky Kids
Of course you have because our genetic code is in competition with our health and good looks. Do not opt for things like fries, fried chicken or fish and remember to use low calorie dressing and not the regular variety.
Have you always wanted to improve your nutrition, but didn’t know how? You can stop your search right now. This piece includes nutrition information of which you might not have been aware. If you use these tips properly, you will see your quality of life improve.
You should avoid fad diets since they usually are lacking in balanced nutrition. Fad diets that take things to extreme limits to lose weight, and limit your food, could be hazardous to your health. Fad diets come quickly, stick around for a little while and seem to feed quickly. These diets do not last very long because even if they are effective for losing weight quickly, they are not beneficial to long-term health.
Remember, two (2) persons who undertake the same diet or weight loss program may experience different weight loss results due to a number of factors including, body type, conditioning, metabolism and the body’s level of efficiency when burning fat.
It made a great deal of sense to me when he explained that the great apes, our close relatives, eat about 16 pounds of green leaves a day, and have 3% body fat and no coronary artery disease and no heart disease and no arthritis and no diabetes. Obviously this is a heart healthy diet.
The leaner you become, the longer it takes to lose fat healthily (the key, as you want to preserve as much muscle and strength as possible while losing fat). If you’re at 25% body fat, it’s very possible to lose 2-3 pounds of fat per week for the first several weeks. If you’re at 10% body fat and are making a run for single digits, however, 2-3 pounds of fat per week would be impossible without dangerous drugs.
Choose your dairy products carefully. While dairy products provide many nutrients including calcium, potassium, vitamin D and protein, you should choose low-fat or fat-free products. Drink skim or low-fat milk, as this cuts the calories, but doesn’t reduce the nutrients. If you are lactose intolerant, you can try lactose-free milk or soy milk. Many cheeses are high in saturated fat, so opt for a reduced-fat version.
It is not always easy to get your body to cooperate. That is why there are no short cuts to losing weight because you need to be diligent and work hard. It’s ironic that it’s so easy to gain weight but it’s such a huge struggle to keep it off. But keeping a desirable weight is not really a puzzle if you can see through the secret of weight loss diet. Have the discipline to tame your taste buds, eat healthy, and overcome bad eating habits to achieve weight loss success.
These nutrients are the key to keeping your body working the way that it is supposed to. Fruits make you live longer because they contain vitamin A to Z. White food is usually high in carbohydrates and highly fattening.
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