How To Increase HDL Cholesterol
Want to know how to increase HDL cholesterol, thereby increasing heart health? HDL, or high density lipoprotein, is also known as the good cholesterol. Unlike LDL, or bad cholesterol, it is actually beneficial for the heart and cardiovascular system. In fact, the more HDL you have the lower your levels of LDL cholesterol will be. Try these tips to increase HDL cholesterol levels and reduce your risk for heart disease.
- Snack on nuts. Healthy sources of polyunsaturated and monounsaturated fat will help to increase HDL cholesterol while lowering LDL levels. Nuts and nut oils, olives and olive oil, fish and fish oils are all great sources.
- Eat avocados with meat and eggs. Avocados are rich in monounsaturated fatty acids, as well as heart healthy nutrients such as magnesium and folic acid. By eating this fruit with sources of saturated fat (therefore increasing bad cholesterol) you can help your body balance cholesterol levels.
- Take nutritional supplements. Supplements such as flax seed oil, borage seed oil, and fish oil will all help to raise HDL cholesterol. Providing essential fatty acids they are also great for brain, skin, and hair health.
- Exercise. Regular moderate physical activity is essential for good cholesterol levels. Make sure you are walking, swimming, biking, or gaming for at least thirty minutes a day. This will also help you lose weight, and shedding excess pounds has a positive effect on HDL cholesterol.
Stop smoking. Join the smoke-free movement, its not just for your lungs but for heart health as well. According to the MayoClinic, you can increase HDL cholesterol by ten percent when you stop smoking.