How to Raise Good Cholesterol Levels

There are two types of cholesterol levels known as high-density lipoprotein (HDL) and low-density lipoprotein (LDL). HDL is the good cholesterol, and the LDL is bad cholesterol. It is the bad that usually needs to be lowered, and the good that needs to be raised.

When raising the good cholesterol, the bad cholesterol is automatically lowered. This is because the good cholesterol comes along and rounds up the bad cholesterol, and helps to eliminate it from the body.

Raising the good cholesterol can be done naturally by making small dietary and lifestyle changes.

Avoid Saturated and Trans Fats

Saturated and trans-fats are the culprits that caused your bad cholesterol levels to skyrocket in the first place. Therefore, by reducing them, or avoiding them altogether, you will naturally be able lower the bad cholesterol, and thereby raise the good cholesterol.

Saturated fats are found particularly in red meat, pork and poultry, dairy and dairy products, eggs, and many processed foods. Trans-fats are often found in many processed foods. Always read the labels to ensure that the foods you buy do not contain those fats, or at least in very low amounts.

Increase Monounsaturated Fats

Monounsaturated fats are healthy fats that the body needs in order to function properly. These are the omega 3 and 6 fatty acids, and they can be found naturally in foods such as avocados, coconuts, sunflower seeds, walnuts and flax seeds.

Add More Fiber

Adding more fiber to the diet will also help to raise the good cholesterol. Fiber is found in plant-based foods such as apples, pears, peaches, plums, broccoli, carrots, celery, and nuts and seeds. Basically anything that grows from the ground is high in fiber.

Exercise

Exercise has been shown to help raise the good cholesterol levels. It helps the body to break into a sweat, which naturally helps to eliminate toxins and fat cells from the body. In addition, engaging in regular exercise and eating a healthy diet helps to maintain a healthy weight, which is also essential in raising the good cholesterol.

Reduce Stress

Studies show that reducing stress can also have an impact on the cholesterol levels. Getting plenty of rest, learning to meditate and eating lots of leafy greens can help to eliminate or reduce stress.

Avoid Stimulants

Coffee, alcohol and cigarettes are stimulants that can interfere with the cholesterol levels, and avoiding or at least reducing them will help to raise the good cholesterol levels.

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