How to Increase HDL Cholesterol

HDL cholesterol is also called as good cholesterol. It helps to clean out excess cholesterol present in the body. Presence of high cholesterol in the body may result in plaque formation causing coronary artery disease.

HDL levels should not be below 40 mg/dL as it may increase the risk of coronary artery disease. People with HDL levels between 40-60 mg/dL are considered normal. If HDL levels are higher than 60 mg/dL, then people may actually get protected from heart disease.

How to Increase HDL Cholesterol

  • Aerobic exercise

    : Regular aerobic exercise (or any exercise such as jogging, bike riding or walking that helps to increase your heart rate) may be one of the best way to raise HDL levels. Recent evidences suggest that the duration but not the intensity of exercise is important to increase good cholesterol level.

  • Lose weight

    : Not only increased LDL levels causes obesity but also decreased HDL levels is one of the causes. In order to decrease your overweight, increase your HDL levels. Especially, this is very important if excess of your weight is stored in the area of abdomen.

  • Stop Smoking

    : Smoking is very dangerous to health. If you smoke, it effects your HDL cholesterol. Stop smoking and it helps to increase your HDL cholesterol levels. This is one of the major advantage for non smokers.

  • Eliminate trans fats

    : This fatty acids are toxic to health. They are present in many favourite foods of people. Trans fatty acids increase LDL or bad cholesterol levels and also decrease HDL or good cholesterol levels. Therefore, it is good to remove trans fats from your diet and this removal increases your HDL levels.

  • Alcohol

    : Intake of one or two drinks of alcohol everyday can help to increase HDL levels. But, you should not take more than one or two drinks, it may result in health problems which also includes heart failure.

  • Add monounsaturated fats to the diet

    : Monounsaturated fats like avocado oil, olive oil or canola oil and the fats found in peanut butter can help to increase good cholesterol levels.

  • Diet containing Soluble Fiber

    : Soluble fibers can be found in fruits, vegetables, legumes and oats. This fibers helps to increase HDL levels as well as decrease LDL levels in the body. Two servings everyday can give best results.

  • Other diets

    : HDL levels can be increased by drinking cranberry juice. Fish and foods which contain omega-3 fatty acids can help to increase good cholesterol.

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