How to Increase Your Good Cholesterol?
Maybe you hear about HDL and LDL cholesterol, the first, High-Density Lipoprotein or HDL, is the healthy form of cholesterol or good cholesterol, and its counterpart, Low-Density Lipoprotein or LDL, widely known as the ‘bad cholesterol’, is what causes ‘hypercholesterolemia’. HDL sends excess cholesterol straight to the liver so that it can’t build up in arterial walls. The latter, however, culminates in atherosclerosis, literally, hardening of the arterial walls. That may bring on a negative cascade of effects, including, but not limited to, stroke, heart attack, and angina pectoris (chest pain). That’s absolutely something you want to stay away from. Let’s take a look at some of the foods you can eat to increase your levels of good cholesterol.
This is very simple, losing unwanted weight is related to a metabolic shift that raises your HDL levels and cuts your LDL levels. So, generally, any diet that helps you reduce weight is going to drive your heart health in the right direction.
1. Omega-3 Fatty Acids. Increasing your consumption of omega-3-fatty-acids can boost your HDL concentration. If you can possibly maintain a weekly diet high in the above mentioned, you can achieve significant effects in as little as 12 weeks. Foods you want to keep on the table are oily fish like mackerel and salmon, as well as walnuts and flaxseeds. For maximum efficacy, aim for oily fish twice a week in your diet.
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2. Stock Up Your Fridge with Fruits. Let’s take a look at this from the other end of the spectrum now. Diets high in processed carbohydrates like white bread, white sugar and the like actually cut down your HDL level – According to the Journal Nutrition Metabolism Cardiovascular Disease. That is just another reason why you should let those foods go. A simple yet effective strategy might be transition slowly to complex carbohydrates. Fill up your fridge with fruits in place of cookies and you’ll be well on your way to bringing your HDL levels back up. While on the topic, cut out trans fats from your diet. We’re talking about processed foods or any foods that undergo shortening in their manufacturing process.
3. Stop Smoking to Optimize HDL Cholesterol. Smoking cigarettes can lead to a number of health problems, including lung disease and cancer, and also increases your risk of heart attack. But did you know smoking can also suppress or lower those good cholesterol levels? “Smoking can reduce HDL cholesterol in many ways, including by inhibiting HDL synthesis in the first place, blocking its maturation, and speeding up its clearance and metabolism,” Dr. Ahmed says. “Quitting smoking can help your HDL synthesis and metabolism to go back to their natural levels so that the HDL can do its job better again.”
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4. Good Oils for Good Cholesterol. Preparing your food with the right oils is really important. Always opt for Olive Oil and Soybean Oil over the alternatives. Even Coconut Oil has its downsides. But these two deal a double-whammy. Not only do they decrease your LDL levels, but they increase your HDL levels as well. That should be all the reason you need to make this vital addition to your shopping list.
5. Exercise Regularly. Doing exercises at least three days per week can help raise HDL cholesterol and enhance its anti-inflammatory and antioxidant effects. High-intensity kinds of exercise may be especially effective.
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6. Whole Grains. Whole grains, such as bran, cereals, and brown or wild rice may give your HDL levels a boost. That’s simply because they possess fiber, particularly soluble fiber. Have at least two servings of whole grains per day. That could be as simple as a comforting bowl of oatmeal for breakfast, 100 % whole-grain bread at lunch, and a side of brown rice at dinner.
7. Antioxidant Foods to Increase Good Cholesterol. Talking about your shopping list, make sure you keep an eye out for those dark-colored anti-oxidant foods such as dark chocolate, beetroot, spinach as well as berries. We all know that foods high in antioxidants can knock out free radicals, thus saving you from numerous disorders like stroke, blood pressure, and cancer, however, I guess you didn’t know they also bump up your HDL levels. Oftentimes, low HDL levels are treated with Vitamin B3 supplements, that’s called Niacin, and here’s the good news, if you’re not too keen on taking pills, just Add more Guava into your diet, it’s loaded with niacin.