6 Ways to Boost HDL, the Good Cholesterol
High-density lipoprotein (HDL) is known as the "good" cholesterol because it helps remove other forms of cholesterol from your bloodstream and is thereby associated with a lower risk of heart disease and stroke.
What are optimal levels of HDL?
Cholesterol levels are measured in milligrams (mg) of cholesterol per deciliter (dL) of blood or millimoles (mmol) per liter (L). When it comes to HDL cholesterol, higher numbers are better.
What are the 6 Ways to Raise HDL?
1. Aerobic Exercise
Regular aerobic exercise or any exercise such as walking, jogging or bike riding that raises your heart rate for 20 to 30 minutes at a time, may be the most effective way to increase HDL levels.
Studies suggests …show more content…
Though more than one or two drinks per day can lead to substantial health problems including heart failure.
4. Cut Out the Trans Fatty Acids
Trans fatty acids not only increase LDL cholesterol levels, they also reduce HDL cholesterol levels. Removing them from your diet will almost certainly result in a measurable increase in HDL levels.
They are likely present in many of your favorite food items, anything in which the nutrition label reads "partially hydrogenated vegetable oils" and therefore eliminating them from the diet is not a trivial task.
5. Monounsaturated Fats in Your Diet
Monounsaturated fats, found in canola oil, avocado oil, olive oil and peanut butter can increase HDL cholesterol levels without increasing the total cholesterol.
6. Soluble Fiber in Your Diet
Soluble fibers are found in oats, fruits, vegetables, legumes, and result in both a reduction in LDL cholesterol and an increase HDL cholesterol. For best results, at least two servings a day should be
High-density lipoprotein (HDL) is known as the "good" cholesterol because it helps remove other forms of cholesterol from your bloodstream and is thereby associated with a lower risk of heart disease and stroke.
What are optimal levels of HDL?
Cholesterol levels are measured in milligrams (mg) of cholesterol per deciliter (dL) of blood or millimoles (mmol) per liter (L). When it comes to HDL cholesterol, higher numbers are better.
What are the 6 Ways to Raise HDL?
1. Aerobic Exercise
Regular aerobic exercise or any exercise such as walking, jogging or bike riding that raises your heart rate for 20 to 30 minutes at a time, may be the most effective way to increase HDL levels.
Studies suggests …show more content…
Though more than one or two drinks per day can lead to substantial health problems including heart failure.
4. Cut Out the Trans Fatty Acids
Trans fatty acids not only increase LDL cholesterol levels, they also reduce HDL cholesterol levels. Removing them from your diet will almost certainly result in a measurable increase in HDL levels.
They are likely present in many of your favorite food items, anything in which the nutrition label reads "partially hydrogenated vegetable oils" and therefore eliminating them from the diet is not a trivial task.
5. Monounsaturated Fats in Your Diet
Monounsaturated fats, found in canola oil, avocado oil, olive oil and peanut butter can increase HDL cholesterol levels without increasing the total cholesterol.
6. Soluble Fiber in Your Diet
Soluble fibers are found in oats, fruits, vegetables, legumes, and result in both a reduction in LDL cholesterol and an increase HDL cholesterol. For best results, at least two servings a day should be