Cholestrol

Foods Increase HDL Cholesterol

Lowering LDL cholesterol and increasing HDL cholesterol prevents you from many serious health problems. Raising HDL cholesterol levels are associated with lesser risk of heart diseases and better memory. To raise your HDL cholesterol level, your doctor may recommend you to get some exercise, quit smoking and avoid dietary saturated fat. However, there is something more you can do to increase your HDL cholesterol levels. Studies have pointed certain foods that can help increase your HDL cholesterol level. Below are some of the foods that increase HDL cholesterol.

Berries:

If you need to increase your HDL cholesterol level, make sure that you consume moderate berries daily. Studies has shown that eating 150 grams of berries including bilberries, black currants, lingonberries, raspberries, choke-berries and strawberries daily can raise your HDL cholesterol by 5.2% easily.

Eggs:

Recent studies has found that eating eggs can raise your HDL cholesterol levels. Thailand scientists have found that including one egg each day for at least three months without other dietary changes, can increase HDL cholesterol by 5.80-10.43 mg/dL.

Kale juice:

Kale juice may not be on the list of yummy foods for many people, but it has a powerful aid to raise HDL cholesterol. Yonsei University made a study and find out that a person with high cholesterol drinking 150 ml of kale juice daily for 12 weeks can increase HDL cholesterol levels by 27%. To make 150 ml of kale juice, it takes nearly 200 grams of kale.

Cocoa:

Researchers has found that consuming 26 gms of cocoa powder together with 12 gms of sugar daily for 12 weeks can raise HDL cholesterol by 24%. However, make sure that you make your own, because the pre-made hot chocolates may not contain enough amount of cocoa to boost your HDL cholesterol levels.

Cranberry juice:

Drinking 250 ml cranberry juice with no sugar has been shown to increase HDL cholesterol levels by 8.1%.

1 response to Foods Increase HDL Cholesterol

  1. A high-saturated fat, low-carbohydrate (<100 g carbs/day) can dramatically increase HDL by over 50%.

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