Cholestrol

How to Increase Good Cholesterol Naturally

Reducing LDL cholesterol levels, which is also called bad cholesterol, is very essential to maintain a healthy life. However, raising HDL Cholesterol, also called the good cholesterol is as important as lowering LDL cholesterol level for a healthy body. The reason is that, the higher level of HDL cholesterol you have, the lower risk you have to develop coronary heart disease. Here are a few considerable ways to raise your good cholesterol naturally.

  • When it comes to controlling your cholesterol level, whether it’s bad or good cholesterol levels, eating right or maintaining a proper diet is very important. Avoid foods that are rich in saturated and trans fats.
  • Trans fat reduce HDL and raise LDL cholesterol levels, which increase the risk of heart diseases. So, stay away from packaged foods, fast foods, cookies, cakes, pizza, margarine, donuts, chips, ready made frozen meals, ice cream and other processed foods, for they are high trans fat.
  • While buying food items, don’t forget to read the labels and get to know whether the food contain any trans and saturated fats and how much.
  • Including more monounsaturated and polyunsaturated fats into your diet is a good way to increase good cholesterol levels. You can find such fats in peanut, canola, sunflower, sesame and olive oil. Avocados,nuts, peanut butter and seeds are some of the foods containing monounsaturated fats.
  • Regular exercise will not only help you increase HDL cholesterol levels, but it will control your weight and reduce the risk of heart disease. So, establish a routine of physical activity or cardiovascular or aerobic exercise daily.
  • Smoking effects body functions and detrimental to health. Moreover, smoking lowers the good cholesterol and raise your bad cholesterol. So, quiting smoke is very important if you want to increase your good cholesterol.
  • Include more fish in your diet. Omega-3 fatty acids contain in fish are an excellent nutrients for good cholesterol. If you don’t prefer eating fish, consider taking fish oil supplement.
  • Drinking a glass of wine daily can help you to raise your HDL Cholesterol levels and reduce your blood pressure as well. When considering taking wine, choose red wine, for it contain more phenolic antioxidant levels than white wine, which helps raising HDL cholesterol.

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