How to Raise HDL Cholesterol Levels

There are two types of cholesterol levels known as low-density lipoprotein (LDL), and high-density lipoprotein (HDL). HDL is the good cholesterol, and LDL is the bad, which can be lowered naturally by raising the good cholesterol levels. As the LDL makes its way into the body, the HDL helps to round it up and eliminate it from the body. Therefore it is essential to raise HDL cholesterol levels in order to prevent high cholesterol.

Healthy Fats

Monounsaturated fats have been shown to raise the good cholesterol levels naturally when added to a daily diet. These fats can be obtained in abundance from avocados and nuts and seeds, as well as in smaller amounts from leafy greens. A leafy green salad topped with avocados and nuts and seeds is a good way to balance cholesterol levels.

Saturated fats should be avoided or at least be reduced, as they are commonly associated with low HDL levels. These are fats that come from meats, particularly red meat, dairy and eggs, as well as many processed foods.

Consume Fiber

Foods high in fiber, such as fruits and vegetables and nuts and seeds also help to raise HDL cholesterol. The fiber locks onto the bad cholesterol in the digestive tract and eliminates it from the body before it can be absorbed. Thus the good cholesterol levels can be raised.

Consume Niacin Rich Foods

Niacin is a popular drug that is used to treat high cholesterol levels. Niacin is also known as vitamin B3, and it can be found in many plant-based foods such as cashews, flax seeds, pecans, almonds, sunflower seeds, mushrooms, beans and leafy greens. Studies show that by adding these foods to the diet, they can help to raise the HDL cholesterol.

Exercise

Regular exercise has also been shown to help raise the HDL levels by helping the body to sweat out harmful toxins. Exercise in turn can help to lose weight, which is also essential in raising the good cholesterol naturally.

Avoid Stimulants

Stimulants such as alcohol, cigarettes and caffeine have been shown to interfere negatively with cholesterol.

Reduce Stress

Stress can also interfere with cholesterol, as it often causes individuals to reach for comfort foods such as chocolate, ice cream, cake or other unhealthy foods. These types of comfort foods contribute to high levels of triglycerides, which in turn can cause the HDL levels to drop.

When cholesterol levels are out of balance it can lead to many artery problems, heart disease and stroke.

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