Cholesterol is a vital element for tissue growth, repair and hence the health of your body. Cholesterol comes in a variety of combinations. For the sake of simplicity, we’ll get to know the basics of the two which are critical for our health. These are HDL cholesterol and LDL cholesterol. HDL stands for “high density lipoprotein” and LDL stands for “low density lipoprotein”. The HDL cholesterol combination is good for the body, whereas the LDL cholesterol has a negative effect on our health. The body has its own mechanism to regulate the quantities of these two cholesterol combinations for optimum health. The balance of these two types of cholesterol is vital for our health, and directly affects our chances of suffering from heart disease.

Freedom from heart disease depends on maintaining a healthy balance of the two cholesterols in the blood. We should not do anything to harm the HDL cholesterol, and we must do everything to reduce the LDL cholesterol.

Cholesterol levels can be controlled using chemical intervention in the form of medicines. This is an emergency solution, not a long term solution. Natural, holistic therapies are preferred for cholesterol control. Cardiovascular exercise is the prime example of such therapy. This exercise improves the blood circulation. The improved blood circulation means firstly, more health and secondly, better elimination of harmful wastes like LDL cholesterol.

The generally held medical opinion is that thirty minutes of cardiovascular exercise every day is sufficient to control bad cholesterol levels. Dr. Mercola thinks otherwise. He stresses the importance of exercise being exercise, not a form of relaxation. Exercise is beneficial to health only when we feel exerted. This can be done in two ways: either increase the stress level of the exercise, or increase its duration. He feels that the second option is the safer of the two. Simply jogging in the park for the stipulated thirty minutes is not going to do an iota of good for our cholesterol level, says Dr. Mercola. Extend the jog to an hour, and then you’ll experience an appreciable reduction of bad cholesterol. Whatever form of exercise you choose, just make sure you exercise regularly.

To help your HDL cholesterol to remain at a healthy level, you should not have any food which contains heavy amounts of LDL cholesterol. Saturated fats as food items or as cooking medium are notorious in this regard. Omega-3 and mono-unsaturated oils and fats are good for HDL cholesterol.

New research has revealed the beneficial effect of omega-3 fats on HDL cholesterol. Fish are rich in omega-3 fats, notably salmon and tuna. You may also get your regular supply of omega-3 fats from formulated supplements. Margarine is bad for your HDL cholesterol, as are processed foods, and ones that are sugary and creamy. Regular cardiovascular exercise and dietary control will help your HDL cholesterol to regain the upper hand over LDL cholesterol.

What else can you do to improve your HDL cholesterol level? You can change the bad habits that are part of modern life. Cigarette smoking destroys the HDL cholesterol in the blood. Stop smoking to prevent this destruction of beneficial HDL cholesterol. Obesity increases the level of bad HDL cholesterol. Regular workouts can reduce obesity and improve the cholesterol balance.

Last but not least, there is one more lifestyle factor that affects your cholesterol balance. This factor is stress, aka tension. So learn to manage stress in your life. If the stress is bound to the work environment consider changing your occupation. If it’s the neighborhood that stresses you out, consider moving. Changing your occupation or your residence is a very big ask, no doubt, but you should consider it seriously for the sake of your health.

Your primer for healthy HDL cholesterol levels reads like this: A is for cardiovascular exercise, B is for dietary control, and C is for modifying your lifestyle. With healthy HDL cholesterol coursing through your body you can count on a healthy life free of heart disease.