Cholestrol

10 Ways to Help Boost Your Good Cholesterol

Good cholesterol refers to the high density lipoprotein (HDL) cholesterol found in the bloodstream, but not the cholesterol that comes in with the food we eat. It is very much essential for the body as it helps in cell building. It also helps in lowering the risk of heart complications. The

top 10 ways to help boost your good cholesterol levels

are listed below that may find very helpful to you. These ways are just the dietary and lifestyle changes that are very easy to follow.

Niacin

Research studies revealed that niacin helps in increasing the good cholesterol levels. Consuming at least 500 milligrams of niacin a day is beneficial. It can be taken either in the form of foods that are rich in niacin content or as supplements.

Orange Juice

Consuming about 3 cups of orange juice a day increases the good cholesterol levels by 21% in about 3 weeks. The antioxidant properties in oranges boost up the good cholesterol levels in bloodstream.

Choosing Good Fats

Monounsaturated fats can help in raising the good cholesterol levels and at same time decrease the bad cholesterol levels. Replace saturated fat foods with monounsaturated fat foods.

Glycemic Load

Glycemic load is the measure of amount of a particular food that aids in increasing the blood sugar.
According to a research study, it was found that when the glycemic load increases in the diet, the good cholesterol levels decrease. Thus, foods that lower the glycemic load such as vegetables, fruits, whole grains, low-fat and fat-free dairy products should be included in your diet.

Soy

Soy foods can be substituted with animal based products.these foods are rich in dietary fiber that helps in lowering the bad cholesterol levels. An intake of 3 servings of soy everyday was shown to decrease bad cholesterol levels to 3% and triglycerides to 6%.

Eat Fish

Cold water fish like salmon, mackerel and some other fishes are rich in omega-3 fatty acids that help in raising the good cholesterol levels.

Aerobic Exercises

Performing aerobic exercises at least 30 minutes every day helps in increasing the good cholesterol levels.

Take Alcohol in Moderation

Take very little amounts of alcohol and it is even better if you quit alcohol. This helps in stimulating the bad cholesterol deposits out of the blood vessels and at same time raise good cholesterol levels.

Losing Weight

Excess weight or obesity can cause reduction in good cholesterol levels and this is observed to be one of the main causes of lower good cholesterol levels in the bloodstream. You need to take some steps to reduce the weight so that good cholesterol levels raise high.

Quit Smoking

Research studies gave out the findings that quitting smoking can help in boosting up the good cholesterol levels to a little extent.

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