Find Out How To Increase Good Cholesterol!
HDL or High-density lipoprotein is called the ‘good’ cholesterol. Having high levels of HDL helps in carrying cholesterol from the arteries to the liver. It is in the liver where it can either be used up or excreted.
How to increase good cholesterol levels in your body? Here are 9 healthy ways to do so!
1) Consume olive oil
Olive oil is said to be one of the healthiest fat on the planet. Research shows that it helps in increasing the levels of HDL cholesterol. It is thought that this effect is caused by polyphenols present olive oil. Polyphenols are antioxidants by the way.
Apart from raising HDL levels, olive oil boosts the antioxidant and anti-inflammatory function of HDL. Try to include olive oil in your diet and make sure you choose extra virgin olive oils which are having the highest polyphenols.
2) Do regular exercise
For a healthy heart you need to exercise regularly.
According to research, the exercises that help at increasing HDL cholesterol levels are strength training, aerobic exercise and strength training. The maximum increase in HDL is seen when people do high-intensity exercise like HIIT (high-intensity interval training) and HICT (high-intensity circuit training).
3) Include coconut oil in your diet
People have been worried about the effects of coconut oil on the heart because of the high saturated fat content in it. However, coconut oil is a heart-healthy oil. It helps in raising HDL cholesterol and improving the bad cholesterol and good cholesterol ratio. This reduces the risk of heart disease.
Studies reveal that including 2 tablespoons of coconut oil in a day are sufficient to enjoy the health benefits.
4) Quit smoking
Smoking is generally bad for health. It causes heart disease and lung cancer. Another negative effect of smoking is reduction in HDL.
Certain studies reveal that HDL levels increase when an individual quits smoking. In other studies where it did not significantly increase, there was an improvement in HDL function, reduced inflammation and other heart health benefits.
Quit smoking right away!
5) Lose weight
It has been observed that when obese or overweight people lose weight, their HDL cholesterol levels rise. The benefit occurs regardless of the way of weight loss. Be it due to calorie counting, intermittent fasting, carb restriction, exercising or weight loss surgery. Go ahead and lose excess weight to increase HDL.
6) Eat purple fruits and veggies
You should eat fruits and veggies that are purple in colour of you want to increase HDL cholesterol levels. Purple coloured produce has antioxidants called anthocyanins. Studies show that they help in fighting inflammation, protect cells from free radical damage and also raise HDL cholesterol.
Eat brinjal, red cabbage, black raspberries, blueberries and blackberries.
8) Eat fatty fish
Fatty fish has a lot of health benefits to offer which include better heart health, reduction in inflammation and better functioning of cells lining the arteries.
Some research also points out that fatty fish or fish oil helps in raising HDL levels. So, include fatty fish such as salmon, mackerel and sardines in your diet.
9) Say no to trans fats
Artificial trans fats have negative health effects, they increase inflammation and cause several health problems. They are also known to lower levels of HDL cholesterol. Say no to the artificial trans fats present in processed foods and margarine. You must be aware of the fact that these are created by hydrogenation of vegetable and seed oils. You can easily spot them on the ingredients list as ‘partially hydrogenated fats’.
Follow the above tips and increase good cholesterol levels naturally.
Hope you liked this post on how to increase good cholesterol!
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