Nutrition to Raise HDL and Lower LDL

Eating right kind of nutritious foods that include plenty of fruits and vegetables, whole grains and extra virgin olive oil keep the heart healthy and also helps in reducing cholesterol. Therefore, a right

nutrition to raise HDL and lower LDL

should be taken. This can help in reducing the total cholesterol by 5 – 10 %.

Nutrition to raise HDL and lower LDL

should include foods containing monounsaturated fats such as nuts and some oils and foods with soluble fiber content. This dietary fiber reduces cholesterol absorption in the intestines and binds to bile which can therefore excrete cholesterol from the body.

What Kind of Nutrition to be Taken to Raise HDL and Lower LDL?

  • Fruits –

    4 servings in a day. Contain soluble fiber that greatly reduces cholesterol. Include apples, pears and prunes in large amounts.

  • Vegetables –

    5 servings in a day. They also contain soluble fiber that reduces cholesterol. Include green leafy vegetables, garlic, avocados, beans and barley in large amounts.

  • Whole grains –

    7 to 8 servings in a day. (1 serving = 1 ounce). Include oats and barley.

  • Lean meat, poultry and fish –

    2 servings in a day,(1 serving = 3 – 4 ounces). Eat more amounts of fish rich in omega 3 and 6 fatty acids.

  • Nuts –

    1 tablespoon 4 times in a week. Include almonds, walnuts.

  • Oils –

    3 tablespoon in a day. Include extra virgin olive oil as it contributes in increasing HDL and lowering LDL cholesterol.

  • Water –

    Consume 8 glasses of water a day.

Lower LDL Cholesterol

Exercises play an important role in lowering LDL cholesterol and triglyceride levels. Aerobic exercises burn out the excess calories in the body and improve blood flow in the body. Adopt exercises like walking, swimming, rollerbladding and jogging. By doing these, the cholesterol deposits are moved by increasing heart rate which in turn cause dilation if blood vessels and blood flow is improved along the body.

Reduce alcohol consumption slowly day by day and also reduce bread servings to 6 per day as they help in lowering triglyceride levels.

Raising HDL Cholesterol

Be careful in choosing foods as they play an important role in raising HDL and lowering LDL cholesterol. Add canola, extra virgin olive oil, peanut and avocado oils to the salads and cooking. These are healthy fats that come under the category of unsaturated fats. They are in liquid form and therefore do not clot the arteries whereas the saturated fats present in butters and some dressings does.

This is a brief description of the

nutrition to raise HDL and lower LDL.

Follow it for keeping your heart healthy.


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