HDL Cholesterol: Tips to Boost Good Cholesterol
We all know that HDL cholesterol or high-density lipoprotein (Good cholesterol ) is an important factor for avoiding cardiovascular ailments. If the extent of HDL cholesterol goes under 40 mg/dL, the danger of heart illness will increase. Increase in the amount of HDL apparently seems to protect from the formation of fatty deposits within the arteries, that would result in a stroke or heart attack.
HDL cholesterol helps to clean up the bad or LDL cholesterol, by acting as a scavenger. Patients afflicted with heart diseases should aim for achieving total cholesterol under 200 mg/dL and LDL cholesterol level under 100 mg/dL They should strive to raise the HDL or good cholesterol. Here are some important tips that will help you to raise your HDL cholesterol.
1. Eat fresh apples to raise HDL cholesterol
In a latest study, it was found that people who regularly ate apples had a 23% reduction in their LDL (Bad) cholesterol and as much as 4% gain in their HDL (Good) cholesterol.
2. Drink orange juice to increase HDL cholesterol
If you consume three glasses of fresh orange juice every day, your HDL cholesterol levels will increase by 21% in about 3 weeks. And, the calories you consume will be just around 330 calories per day.
3. Low blood sugar levels enhances HDL cholesterol
If you consume excessive sugar, your blood glucose level will increase, and your HDL (good) cholesterol level will go down. That’s why, we recommend you to get your carbohydrates from fruits, whole grains, low-fat meals, and vegetables as this diet will lower the level of your blood sugar.
4. Aerobic workouts are good for HDL cholesterol
We recommend you to do aerobic exercise at moderate intensity for a minimum of 30 minutes, 5 days a week. This is among the best methods to increase your good cholesterol and also to keep yourself healthy and fit. This claim has been verified by several health professionals.
5. Consuming Soy can raise HDL cholesterol
If you substiture the meat products in your food regimen with soy based products, your heart will become more healthy. Soy is high in monounsaturated fats, and low in saturated fats. Soy products are also rich in fiber. Several studies have showm that isoflavones, an organic compound in soy products is responsible for increasing HDL cholesterol by about 3%, thus reducing the risk of developing heart ailments by 5%. Other studies have demonstrated that daily intake of soy can reduce the triglycerides by as much as 6% and LDL or bad cholesterol by about 3%.
6. Good fats enhance HDL cholesterol
If you replace saturated fats in your diet with monounsaturated fats, your bad cholesterol levels will go down, and also raise your good cholesterol. So, you should stay away from all foods with trans fats and instead consume healthy fats such as white fish, nuts, sesame oil, sunflower oil, canola oil, olive oil etc.
7. Losing weight can increases HDL cholesterol
Obesity leads to reduction in HDL cholesterol. Moreover, high fat is among the main culprits that reducess HDL cholesterol and increases bad cholesterol.
8. Smoking lowers HDL cholesterol
Health professionals agree that giving up smoking can do wonders on HDL cholesterol, other than improved state of health. Additionally, you can also save a lot of money, if you quit smoking.
9. Consuming alcohol in moderation raises HDL cholesterol
Research has shown that consuming alcohol in moderation can increase your level of good cholesterol. Consuming alcohol in small quantity decreases the risk in developing heart ailments in both men and women. You can choose wine or other light alcoholic beverage you like, and take it with meals in moderate amount.