Q: if you're overweight or obese. Talk with your doctor to determine if you might benefit from losing weight. Reduce your daily calorie consumption to create a caloric deficit. If you're overweight or obese, losing weight may improve your HDL levels. For every 6lb (2.7kg) you lose, your HDL levels may increase by 1 mg/dL. If your BMI (body mass index) is higher than 30, losing weight may help to improve other aspects of your health as well, such as your blood pressure and energy levels. if you're a smoker. Talk with your doctor about safe options for quitting, such as nicotine patches or gum to help wean yourself off cigarettes. In addition to being correlated to a variety of diseases, including lung cancer, smoking cigarettes also has an unhealthy impact on cholesterol and LDL/HDL ratios. Smoking may lower HDL levels (by an average of 5 points) and increase total blood cholesterol. Even secondhand smoke lowers HDL. The toxic compounds in cigarette smoke damage the insides of blood vessels and trigger the deposition of cholesterol in efforts to repair the damage. The net effect is plaque formation and a cholesterol ratio that favors LDL. Quitting smoking has a direct effect on raising HDL levels in some cases, by as much as 10%. Smoking damages virtually every organ of the body and causes all sorts of cardiovascular-related problems, which contribute significantly to premature death. Smoking is estimated to increase the risk of coronary heart disease and stroke by up to four times compared to non-smokers. At moderate levels (no more than 1 alcoholic beverage daily) some forms of alcohol have been linked to raising HDL levels. More specifically, red wine consumption is believed to be beneficial to cardiovascular health due to its high antioxidant content, which helps prevent blood vessel damage. Consequently, less cholesterol is needed as "band-aids" to repair arterial damage, which increases the liver's production of HDL in order to shuttle the cholesterol out of the bloodstream. One drink is defined as 12floz (350mL) of beer, 5floz (150mL) of wine, or 1.5floz (44mL) of spirits. If you currently don't drink alcoholic beverages, don't start in efforts of raising your HDL levels. There are many more healthy methods. The antioxidants in red wine have no relationship to the alcohol, so drinking fresh grape juice or eating the grapes raw is likely to provide at least as much cardiovascular benefit, if not more. Choose more monounsaturated and polyunsaturated fats, as well omega-3 fats that are found in fish, olive oil, avocados, nuts, and flaxseed. Avoid trans fats, because they are most damaging to blood vessels and can have the most negative impact on HDL levels. A healthy diet always includes some fat between 2535% of your daily calories should come from fatty acids. Cut your intake of saturated fat to no more than 7% of your daily calories. Keep in mind that eating cholesterol-rich food doesn't have a big impact on blood cholesterol levels because the liver plays an important regulatory role. Good sources of monounsaturated foods include olive, peanut, sesame and canola oils, most nuts, and avocados. Good sources of polyunsaturated fats include soybean and sunflower oils, walnuts, tofu, and fatty fish such as salmon and mackerel. Trans fats (hydrogenated fats) are found in many processed foods including cookies, crackers, fried foods, and margarine.
A: Lose weight Quit smoking Drink alcohol in moderation if you drink. Eat unsaturated fats in moderation and avoid saturated fats.

Q: " to greet someone in the morning. This is the formal way to say "Good morning" in Afrikaans. Many Afrikaans speaking people will shorten this to "More!" as an informal way to say "Good morning". This is how you say "Good afternoon" in Afrikaans. "Good evening" in Afrikaans is "Goeienaand", and "Goodnight" is "Goeienag". Many Afrikaans speaking people will shorten "Goeienag" to "Nag" as an informal way to say "Goodnight". To say "Goodbye" to someone you just met, use the formal greeting: "Totsiens". "Totsiens" can also be used to say goodbye more casually, as it can be taken to mean "See you later". Many Afrikaans speaking people will use "Mooi loop" when saying goodbye to a friend or a relative, which means "go/walk well". You can also add on to your "Goodbye" with "Lekker dag!", which means "Have a nice day!" An example dialogue with someone you just met might be: "Goeiemore!""Goeiemore!""Hoe gaan dit met u?" "Baie goed dankie, en u?""Goed, dankie!""Totsiens! Lekker dag!" An example dialogue with someone you know well or are friends with might be: "More!""More!""Hoe gaan dit met jou?""Goed, dankie en met jou?""Goed, dankie!""Totsiens, mooi loop!" A complete pronunciation guide for these terms can be found at http://www.omniglot.com/language/phrases/afrikaans.php.
A:
Say "Goeiemore! Use "Goeie middag" to greet someone in the afternoon. Remember the difference between "Good evening" and "Goodnight" in Afrikaans. Say "Goodbye" formally or informally.