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11 Ways to increase good cholesterol levels

The term cholesterol is often regarded as a substance that must be eliminated from the body. Though this substance is important for the function of the body to function optimally. So, it is important for you to know tips on raising good cholesterol safe for the body below!

Cholesterol is a substance made from oil so it can not mix with blood made from water. Cholesterol exists in every cell of the human body and is essential to help the production of hormones and bile, as well as build tissues.

The higher the good cholesterol level, the lower your risk of heart disease and stroke. So, is there any way to raise cholesterol levels naturally?

Good cholesterol, also called HDL (high-density lipoprotein), is described as a vacuum cleaner in the body. Good cholesterol serves to bring excess cholesterol and a pile of plaque in the blood back to the liver. Through this organ, the remaining cholesterol is then removed from within your body.

In men, healthy HDL levels are above 40 mg / dL, while in women is above 50 mg / dL. To increase good cholesterol levels is not really as difficult as imagined. Here are some natural ways you can apply.

1. Lose weight

HDL levels are usually lower in individuals who are obese. Therefore, losing weight can restore HDL levels into the normal range, or even increase it.

In Japan, a study of more than 3,000 individuals with excess body weight found that weight loss of 3 kg was associated with an increase in HDL levels of 4 mg / dL.

2. Doing low-carbohydrate diet or ketogenic diet

Low carbohydrate diets and ketogenic diets are known to lose weight and stabilize blood sugar levels. Moreover, both types of diets can raise HDL levels in individuals whose HDL levels tend to be low, especially in those with diabetes, metabolic syndrome, and obesity.

3. Eating olive oil

Olive oil is one of the healthiest sources of fat. From a study analyzing 42 studies with more than 800,000 participants, it was found that this oil is the only source of unsaturated fatty acids that can reduce the risk of heart disease. This is because olive oil contains polyphenol antioxidants that have an effect on increasing HDL levels.

Extra virgin olive oil contains the highest levels of polyphenols, so it is best to increase HDL levels. However, this type of oil can only be used in cooking processes that use low temperatures, such as salad dressings, sauces, or just to give the aroma of cooked food.

4. Consume coconut oil

You may be wondering if coconut oil can really nourish the body because it contains high saturated fatty acids. In fact, the study proves that the consumption of 2 tablespoons (30 mL) of coconut oil per day can increase HDL levels. To get the best benefits, use this oil for cooking instead of consuming it directly.

5. Exercise regularly

In addition to helping you lose weight, regular exercise can increase HDL levels and lower triglyceride levels. These benefits can begin to be felt only by doing moderate intensity aerobic exercise with a duration of 60 minutes per week.

While to get the optimal benefits, do exercise for at least 30 minutes per day for five times per week. The greatest increases in HDL effects can be obtained from high intensity exercises such as high-intensity interval training (HIIT) and high-intensity circuit training (HICT).

6. Stop smoking

A study involving more than 1,500 individuals found that HDL levels in individuals who successfully quit smoking for one year increased up to two times higher than individuals who remained smokers.

7. Eat high-fiber fruit

Fruits are rich in soluble fiber that can bind bad cholesterol, before being absorbed into the body. Therefore, fruit consumption can help lower LDL (low-density lipoprotein or bad cholesterol). Also note that fruit consumption is associated with elevated HDL levels. Examples of high-fiber fruit are apples, pears, oranges, dragon fruit, grapes, and avocados.

8. Eat foods rich in probiotics

Studies show that bacterial composition in the gut affects cholesterol profiles in the blood. Therefore, consumption of probiotic-rich foods such as yoghurt or fortified milk with probiotics may also help increase HDL levels.

9. Purple-colored dish in the Eating Menu

Purple fruit and vegetables contain antioxidants in the form of anthocyanins. Antosianin can increase HDL levels while protecting cells damaged by free radicals.

Foods high in anthocyanin content can be found in purple cabbage, eggplant, blueberry and blackberry fruit.

If you have trouble finding these foods, a diet high in antioxidant content in general can increase HDL also lower the risk of various diseases such as stroke and coronary heart disease.

10. Eat frequently

A study involving 33 patients with heart disease found that the consumption of fatty fish 4 times a week can increase HDL levels. This is because fish are rich in omega-3 fatty acids. In general, you simply eat 2 servings of fish per week to get this benefit. Types of fish that are considered good ie mackerel, sardines, salmon, tuna, and anchovies.

11. Avoid trans fatty acids as much as possible

Foods made with butter, such as pastries, crackers, and cakes, often contain trans fatty acids. Likewise with fried foods and some types of margarine. Therefore, limit, or even avoid, consumption of these foods because it can lower HDL levels and increase LDL levels.

There are times when HDL levels remain low even if you have tried to make a healthy lifestyle. There may be a genetic role that affects this. Nevertheless, never feel that the effort you have done is futile. Because, the same ways can also provide far greater benefits than simply increasing HDL levels.

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Is a health and wellness enthusiast. In him free time, she loves to travel and taste different types of teas.

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