Cholestrol

Increase HDL Cholesterol: How to Increase your HDL Cholesterol

HDL cholesterol, which is also known as “good cholesterol”, helps to flush out the excess cholesterol and cleans your blood vessels. People having HDL levels less than 40 mg/dL stand a higher chance of getting coronary artery disease. This risk exists even if the LDL cholesterol and total cholesterol levels are normal. However, having HDL level above 60 mg/dl can give you heart disease.

Ways to increase HDL levels:

Aerobic activity:

Regular aerobic exercise or any other exercises like jogging, walking, bike riding, etc are some of the effective ways to raise your HDL levels.

Lose weight:

Obesity not only reduces your HDL cholesterol, but also increases LDL cholesterol levels. So, if you have excess weight, reducing weight can increase your good cholesterol levels (HDL).

Stop smoking:

Smoking can decrease your good cholesterol levels (HDL) and people who smoke have higher risk of heart disease.

Avoid trans fatty acids:

Avoid any foods that contain the label “partially hydrogenated vegetable oils”. Taking too much of trans fatty acids increases your bad cholesterol levels (LDL) and reduces your good cholesterol levels (HDL).

Take more mono unsaturated fats:

Include more mono unsaturated fats like canola oil, olive oil and avocado oil. Such oils can increase your good cholesterol levels (HDL) without raising the overall cholesterol. The fats present in peanut butter are also helpful.

Include soluble fiber in your diet:

Fruits, vegetables, oats and legumes are some good natural sources of soluble fiber. It has been shown that soluble fiber can raise HDL cholesterol and reduce LDL cholesterol levels. Take at least two servings per day to get the best results.

Other dietary foods:

Any foods rich in omega-3 fatty acids like fish can increase HDL levels. Cranberry juice can also raise your good cholesterol levels (HDL).

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