How to Increase HDL Cholesterol Levels Naturally

  posted by: Rio Dianne

 

 

increasing HDL Cholesterol LevelsYour blood cholesterol level determines your risk to having heart diseases. High blood cholesterol levels and triglycerides can bring about conditions such as lipid disorder wherein an individual has too many fatty substances in the blood. Apparently, we have two types of cholesterol in the blood – the high density lipoprotein and low density lipoprotein. High density lipoprotein or often called as HDL is considered the “good cholesterol” and is needed to protect ourselves from chances of heart diseases. It is important to raise HDL than lower your LDL as the former can greatly spare you from heart related illnesses. If you’re wondering how to boost your good cholesterol, then let’s take a look at some of the ways on how to increase HDL cholesterol levels naturally.

How to Increase HDL Cholesterol Levels Naturally

  1. Exercising is one way of boosting your HDL cholesterol. A period of 30-60 aerobic exercises daily will surely be beneficial in maintaining or even increasing your levels.
  2. Maintain your weight or fight off obesity as doing so will not just increase your good cholesterol, but lower you bad cholesterol or the LDL as well.
  3. Modify your diet by consuming foods that will help you with your quest, and among them are the following:
    • Omega 3 Fatty Acids
    • Berries
    • Eggs
    • Fresh fruits and vegetables
    • Legumes
    • Whole wheat bread
  1. Cut down on high-fat and greasy foods, but opt for grilled or baked ones. Foods too low in saturated fat and do not contain trans-fat can help in raising it as well.
  2. Quit smoking, it may not be easy for some; however it will make a difference by adding up 10 percent on your HDL level.
  3. Avoid drinking alcohol, but if you must then try to drink moderately to help increase good cholesterol. Red wine is also noted to have a positive effect in raising the level.

The abovementioned tips are just some of the basic facts you can follow on how to increase HDL cholesterol naturally. It is extremely necessary to maintain the ratio of your LDL and HDL levels by staying in the range of 40-60mg/dL for HDL and less than 100mg/dL in LDL. Stay healthy!

 

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