How to Raise Your HDL Cholesterol Levels
Not all cholesterol is bad for your health. HDL (High-density lipoprotein) is also known as “good” cholesterol, and this type of cholesterol is actually better for your health. High HDL cholesterol levels in your body will help to carry cholesterol from the arteries to the liver, which in turn, helps in excreting it from the body. Also, if your HDL cholesterol level is high, you face a lower risk of heart disease. Moreover, high levels of high-density lipoprotein have anti-inflammatory and antioxidant effects, which are great for your health.
To check your cholesterol levels, you need to go for a blood test.
Follow a ketogenic or low-carb diet
A ketogenic and low-carb diet provides several health benefits such as reduced sugar levels in the blood and weight loss.
If you are looking for ways to raise the levels of good cholesterol, you need to maintain a healthy weight. Losing a few extra pounds can go a long way in increasing your HDL cholesterol levels. You need to control your eating habits too. Along with having low-carb foods, try to include polyunsaturated and monounsaturated fats in your diet. These fats are mostly available in tuna or salmon fish, nuts, and plants. You should also keep your eating portions small. People with metabolic syndrome, diabetes, and obesity can benefit from following this diet.
Consume olive oil
If you are looking for ways to raise your HDL cholesterol levels, then you should consume more olive oil. The monounsaturated fat in this oil is beneficial in reducing the risk of heart diseases. Various medical research reports have shown that olive oil is the only source of this fat. Hence, consuming olive oil is a must if you are suffering from high LDL cholesterol.
The polyphenol content available in fresh olive oil makes it more effective than the processed olive oil. Along with raising the levels of HDL cholesterol, it helps to boost the HDL’s antioxidant and anti-inflammatory functions.
Exercise regularly
To keep your heart healthy, being physically active and exercising is very important. According to several medical reports, exercises that can raise HDL cholesterol levels are aerobics, high-intensity workouts, and strength training.
Various research studies have reflected the fact that high-intensity exercises such as HICT (High-intensity circuit training), HIIT (High-intensity interval training), etc. are some of the most effective ways to raise the levels of good cholesterol in the body. If you engage in exercises for a few days in a week, your HDL cholesterol level will go up for sure. Also, the antioxidant and anti-inflammatory effects of this cholesterol will be enhanced.
Low-intensity exercise is also useful, though its benefits are not as effective as that of high-intensity workouts.
Stop smoking
You can maintain healthy levels of HDL cholesterol and also avert the risk of health issues like lung cancer and heart disease by controlling your smoking habit or stopping it for good.
Suppression of HDL cholesterol is not good for health, but smoking often contributes to low levels of good cholesterol. Studies have reflected that people who quit smoking have higher HDL levels. In some cases where the HDL levels have not risen, studies report that the HDL function has improved. Thus, people can enjoy benefits such as a healthy heart, less inflammation, etc. after they quit smoking.
Consume purple produce
One of the most effective ways to boost HDL cholesterol levels is by consuming purple food items. In other words, include purple colored vegetables and fruits in your diet. Such purple produce contains anthocyanins, which are antioxidants. This anthocyanin helps to prevent cell damage and fights inflammation while raising the HDL cholesterol levels.
Some vegetables and fruits that are very effective in maintaining the level of “good” cholesterol are purple corn, blueberries, red cabbage, eggplant, black raspberries, and blackberries.
Other than all the methods mentioned above, here are some bonus tips that will help you control your HDL cholesterol levels and keep your heart healthy.
- Try adding coconut oil to your diet.
- Consuming fatty fish may help you increase the levels of HDL cholesterol.
- You should avoid consuming artificial trans fats. Such fats not only increase the inflammation but in some cases, it may also lower the HDL cholesterol levels.
Even though genetic factors determine your HDL cholesterol levels, you can try to follow the simple tips mentioned here to boost your HDL levels naturally.
