Virtual Pinoy

Natural Ways to Lower Cholesterol

HDL cholesterol is known as the good cholesterol. HDL levels below 40mg/dl are likely to escalate the possibility with regards to coronary heart disease. Increasing good cholesterol levels helps to get rid of the plaque. The normal levels of HDL are within 40mg/dl to 60mg/dl. However, HDL cholesterol levels greater than 60mg/dl helps reduce the chances of heart disease. The bad cholesterol (LDL) increases the plaque that causes heart disease. There are several ways to elevate the good cholesterol ( HDL) levels naturally.

Cholesterol is the waxy substance that is found in all cells of the body. Such cells circulate through the blood stream to all areas of the body. They are attached to proteins. These proteins are known as lipoproteins.

Low density lipoproteins at normal amounts are actually useful to the body. It circulates through the body and provides cholesterol to different tissues as well as organs. In cases where there is too much LDL, it gets deposited within the walls in the blood vessels under the lining. Over time, this starts to narrow down the blood vessels that lead to heart disease.

High density lipoproteins (HDL) are classified as the good cholesterol. It removes the plaque that settled on the walls of the blood vessels. It is then returned to the liver and also broken down.

It is very important not only to lower LDL but additionally to increase HDL. It could be explained that increase in HDL cholesterol levels is a significant step to reduce the chances of heart disease.

It is also possible to increase the good cholesterol levels naturally by a change in lifestyle. Weight loss is an important factor in increasing HDL levels. Regular aerobic exercise which boosts the heart rate will likely help to increase HDL cholesterol levels.


Smoking is definitely extremely bad for health. If you stop smoking, HDL levels in the body will increase.


Moderate consumption of alcohol is good for health. On the other hand, excessive alcohol reduces the body’s HDL cholesterol levels. A drink a day would be beneficial.

Several foods help increase HDL cholesterol levels:

  • Eating half an onion each day helps increase HDL cholesterol levels by 25 percent.
  • Oats, whole grains, apples, citrus fruits, grapes, legumes and lentils include soluble fibers. Soluble fibers help increase HDL cholesterol levels.
  • Canola oil as well as olive oil contain high levels monounsaturated fats. These help increase HDL cholesterol levels.
  • Fish, sunflower oil, flaxseed oil and green vegetables have omega 3 fatty acids that help increase HDL cholesterol levels.
  • Soy products such as tempeh and tofu also help increase HDL cholesterol levels.
  • Olive oil and canola oil include monounsaturated fats. They also help increase HDL cholesterol levels.

These are just some of the strategies by which good cholesterol levels can be increased the natural way.

Have your cholesterol level checked regularly. Once you know your cholesterol numbers, it is good to have the correct cholesterol chart to find out your risk level. It is never too early to make changes in your lifestyle. After all, this is the only body we have.

#77 Break of Dawn

If you let it, your mind can take you beyond what your eyes can see.

I was stalking the dawn on the south-western coast of Cebu, facing east towards this massive mountain range called Mantalongan. The highest peaks on the island are found here, mostly jagged and craggy tops, and nearly a thousand feet above sea level. Pictures I’ve come across suggest a scene right out of “The Lord of the Rings.” I imagined myself at a high enough vantage point, one moist and misty dawn, overlooking an expanse of crag-tops surrounded by the sea below. Dreaming of the possibilities gets me giddy all over! Climbing the Mantalongan in Dalaguete is now on my bucket list. Set your mind free and see where it takes you. Enjoy.

Pixel-peepers: I normally travel with enough GND filters for up to 5 stops of exposure correction, but today’s photograph shows what can happen when you’re unprepared for the extremes. The brightness range between the sky and the shadows was so wide that to retain the colors in the clouds I had to sacrifice emerging details on the ground. Bracketing exposures for an HDR did come to mind, but hey, life is too short for that!

Where in the world is Dalaguete, Cebu?

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