How to Increase HDL: 6 Natural Ways to Choose from

Far not all of us know how dangerous cholesterol may be. And its danger hides not only in excess weight, but also in possible diseases it may lead to. How many times have you heard the saying “I drive way TOO fast to worry about cholesterol”, and how often have you agreed to it? Do you know that LDL levels doesn’t depend on your speed, they simply don’t care about it. Their aim is to cause strokes and heart attacks. However, there’s HDL – good cholesterol. How to increase HDL?

Why is HDL Important?

HDL is high-density lipoprotein that helps excess cholesterol return to liver for excretion. Besides, it manages to aid in the cholesterol removal from arteries, thus preventing the occurrence of heart attacks and strokes.

The higher HDL levels, the less are the risks associated with heart diseases. This is why it is essential to look for all possible ways, alternatives and options to increase HDL.

Tribute to the Heart

This is how exercises are frequently referred to. Jogging and aerobics can elevate the heartbeat, which is great for HDL synthesis. Exercise 3-4 times a week for about 20-30 minutes and you will significantly improve your HDL levels.

“I’m not Overweight… I’m just too Short for My Weight…”

If you’d like to increase the levels of good cholesterol, you are to lose excess weight. Every 6 lbs you lose increase HDL at 1mg/dL. People, who have fat in their abdominal regions, are to lose weight immediately. It doesn’t mean they are to refuse from food. It means they are to keep to a controlled diet, which will be really beneficial for their health.

Top Foods You Should Eat

When the raise of HDL is your priority, make sure you include the following products into your diet:

  • Salmon. Why? – It is rich in high-omega-3 fats. You can also eat halibut herring, mackerel, sardines, tuna and lake trout. Eat fish at least 2 times per week and soon your HDL levels will be increased.
  • Legumes like beans, peas, lentils and soybeans are the best sources of good cholesterol. Make sure you eat at least one of these products once a day and you’ll succeed in improving HDL levels.
  • Avocado can increase DHL by 11% in 7 days. You can make avocado salads or use it in sandwiches. Avocado-enriched diet is beneficial for your health. Remember that!
  • Oats reduce LDL levels and increase HDL cholesterol. Regular consumption leads to overall health benefits. Do you have doubt? Try out this advice.

Reduce Alcohol Consumption

Alcohol can be referred to as a coin that has two sides: when taken in small quantities, it is beneficial for your heart. If it is taken in large amounts on a regular basis, it can have negative consequences. Drink 1-2 drinks per day in order to stimulate HDL production.

Forget about Smoking

It is a well-known fact that smoking has always had a negative influence on one’s heart. If you have the same habit, you should better refuse from it, because it will develop cancer and you will not manage to increase HDL levels.

Estrogen Replacement

Estrogen is a female hormone that raises HDL levels. This is why good cholesterol is higher prior to menopause. Its replacement may lead to benefits, health risks and their complications.

Before choosing this way of HDL levels improvement, consult your physician to make sure this is what you need and what can help you out.

Too little HDL and too much LDL lead to health complications. If you want to minimize risks, you are to know how to increase HDL. Follow our recommendations and be healthy.

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