How to Boost your Good Cholesterol Levels (HDL).
High-density lipoprotein (HDL) is often referred to as the “good” cholesterol. Having high HDL levels helps carry cholesterol from your arteries to your liver, where it can be used or excreted.
Having high levels of HDL also has antioxidant and anti-inflammatory effects and is linked to a reduced risk of heart disease.
Most health experts recommend minimum blood levels of 40 mg/dl in men and 50 mg/dl in women.
While genetics definitely play a role, there are several other factors that affect HDL levels.
Here are nine healthy ways to raise your “good” HDL cholesterol.
1. Olive Oil
The type of heart-healthy fat found in olives and olive oil can lower the inflammatory impact of LDL cholesterol on your body.
Swap extra-virgin olive oil for all your other oils and fats when cooking at low temperatures, since extra-virgin olive oil breaks down at high temperatures.
2. Low-Carb or Ketogenic Diet
Low-carb and ketogenic diets provide a number of health benefits, including weight loss and reduced blood sugar levels.
Low-carb and ketogenic diets typically increase HDL cholesterol levels in people with diabetes, metabolic syndrome and obesity.
3. Exercise Regularly
Being physically active is important for heart health.
Studies have shown that many different types of exercise are effective at raising HDL cholesterol; however the biggest increases in HDL are typically seen with high-intensity exercise.
4. Add Coconut Oil to your Diet
Studies have shown that coconut oil may reduce appetite, increase metabolic rate and help protect brain health.
Some people may be concerned about coconut oil’s effects on heart health due to its high saturated fat content.
However, it appears that coconut oil is actually quite heart healthy.
Coconut oil tends to raise HDL cholesterol more than many other types of fat.
5. Stop Smoking
One of the negative effects of smoking is a suppression of HDL cholesterol.
Quitting smoking can increase HDL and improve HDL function and help protect heart health.
6. Lose Weight
When overweight and obese people lose weight, their HDL cholesterol levels usually increase.
The key to achieving and maintaining healthy HDL cholesterol levels is choosing the type of diet that makes it easiest for you to lose weight and keep it off.
7. Choose Purple Produce
Consuming purple-colored fruits and vegetables is a delicious way to potentially increase HDL cholesterol.
Purple produce contains antioxidants known as Anthocyanins. Consuming fruits and vegetables rich in anthocyanins may help increase HDL cholesterol levels.
8. Eat Fatty Fish Often
The omega-3 fats in fatty fish provide major benefits to heart health, including a reduction in inflammation and better functioning of the cells that line your arteries. Eating fatty fish several times per week may help increase HDL cholesterol levels and provide other benefits to heart health.
9. Avoid Artificial Trans Fats
Artificial trans fats have many negative health effects due to their inflammatory properties. The artificial trans fats found in margarines and processed foods are created by adding hydrogen to unsaturated vegetable and seed oils. These fats are also known as industrial trans fats or partially hydrogenated fats. These artificial trans fats may lower HDL cholesterol levels, increases inflammation and contributed to several health problems.
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Disclaimer: The materials and the information contained on “Multi Facts” channel are provided for general and educational purposes only and do not constitute any legal, medical or other professional advice on any subject matter. These statements have not been evaluated by the FDA and are not intended to diagnose, treat or cure any disease. Always seek the advice of your physician or other qualified health provider prior to starting any new diet or treatment and with any questions you may have regarding a medical condition. If you have or suspect that you have a medical problem, promptly contact your health care provider.
