Information on how to increase hdl cholesterol levels naturally
It is very important to raise hdl because this may protect your heart. Try to keep your HDL levels as lower as 60 mg/dl together with a triglyceride levels till 60 mg/dl and LDL cholesterol till 60 mg/dl.
Now let us start. The first way is by making some important changes in your lifestyle habits. I may understand that you are used with your custom habits and it might be very difficult to do otherwise.
However, if you see that the changes help you live longer with fewer problems, why not give them a try? If you decide to make the changes, well done: this is itself an important change and answer to your how to increase HDL problem.
Start a regular exercise program at least 30 minutes per day. this may help increase HDL up to 10 mg/dl. Walking, running, swimming, or other sport activities are a good source of exercise.
When exercising, you put all of your body muscles into movement. So, the bad metabolic substances (otherwise called “body’s waste”) are removed and good substances are released.
Exercise would help maintaining a healthy weight, which is very important to increase hdl. If you are overweight, start to lose it now and you will see the difference.
Next, smoking cessation is the best decision you ever take. You will see the difference: after eight weeks your HDL will start increasing markedly.
Keep your triglycerides as low as possible. They can alternate the HDL structure and accelerate their cleanness from your bloodstream.
The second way is by choosing the right dietary strategy. Start looking at the back labels in the food you’re taking, not just the front advertising one.
Choose monounsaturated fat instead of taking saturated ones. So, use olive and other vegetable oils, avocados, nuts high in monounsaturated fats.
Avoid butter, margarines or cheese which are high in saturated fats. Choose foods that help to resolve your “how to increase hdl cholesterol” problems.
Curcumin, garlic, fish (high in omega-3 fatty acids) can increase your HDL cholesterol and lower triglycerides too.
Other natural alternatives you have to raise hdl cholesterol levels is by choosing the food that help, because the "wrong" foods are one of the various causes to low hdl . So, grape juice can significantly raise HDL according to one study of Boston University School of Medicine.
Keep in mind that foods high in niacin (vitamin B3) according to one study in American Journal of Cardiology can raise HDL by 8 per cent in three months time.
Cut the amount of refined sugars and carbs in your diet. This can help increasing hdl cholesterol too.
It has been shown in one study of University of Newcastle that macadamia nuts may raise HDL by 8 percent. Also cranberry juice may significantly increase hdl according to one study published in the British Journal of Nutrition.
Crude rice and wheat bran
Be far away from trans fats and use olive oil randomly. It has been shown in a recent study in the Annals of Internal Medicine that the higher the polyphenol content in olive oil, the higher the HDL is increased.
Use curry (especially curcumin). That can help increasing hdl by 29 per cent noted by one study.
According to Dr. Victor Gurewich of Tufts University one raw onion per day can increase hdl by thirty percent.
I want you to keep in mind that all the above info is to ensure you the importance of these natural steps and remedies in your way of increasing hdl cholesterol.
The extracts of the above foods and other herbs mixed in a natural formula can work too.
The last way is by taking oral drugs. If the strategies above will not work, your doctor will recommend some medications that have shown to increase HDL.
Nicotinic acid, fibrates or other cholesterol lowering drugs (such as statins) can be the drugs of choice.
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