Cholestrol

How to Raise HDL

Many research studies revealed that an optimum level of HDL i.e 60 mg/dL is effective in lowering the risks of heart attacks. High HDL levels are associated with less heart disorders. Therefore you need to know on

how to raise HDL

levels in the blood stream to keep the heart healthy. HDL cholesterol also helps in fighting inflammations in the body, protects against infections and also cancers.

In order

to raise HDL

, you need to follow these simple methods that are very effective. Read to find the ways.

  • Try to keep low triglycerides levels. High levels of triglycerides modify the structure of HDL and eliminate it from the blood. Therefore keeping low triglyceride levels can allow healthier HDL levels to sustain in the blood. Consuming more amounts of fish rich in omega-3 fatty acids is good for this effect.
  • Avoid foods that cause reduction in HDL. Eliminate hydrogenated fats as they not only cause reduction in HDL, but also raise LDL levels and blood pressure. These fats are present in margarines and many processed foods thus, you should avoid them.
  • Alcoholic beverages like red wine is very beneficial as it not only raises HDL, but also causes reduction in blood pressure and blood sugar. This is good only if two glasses are consumed per day.
  • Dark chocolate is good for raising HDL, but you should not eat more than 40 grams per day.
  • Consuming brewed green tea is very effective. You can drink as many cups of it for full effect on raising HDL.
  • Normal vitamin D levels in the body have an effect on improving HDL.
  • Exercising is very important as it helps in raising HDL. The magnitude of raise in HDL depends on the degree of your starting level. People who start exercising from a lifestyle of moderate activity experience less increase in HDL. But people who start exercising from sedentary lifestyle experience more increase in HDL.

These are the ways that can find a solution your question on

“how to raise HDL”.

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