How to increase good cholesterol – HDL naturally in the body

how to increase good cholesterol

Cholesterol levels play an important role in our heart health. They take part in the process of building the body’s cells. As we know, cholesterol includes bad cholesterol and good cholesterol. Bad cholesterol is low-density lipoproteins cholesterol that needs controlling in order to prevent some diseases such as heart disease. On the contrary, good cholesterol is high-density lipoproteins (HDL) cholesterol that has positive effect with heart attacks. So, what is the desirable and bad amount of good cholesterol in your body? For men, the desirable level of good cholesterol is about 60 mg/dL or more and its bad level is less than 40 mg/dL. For women, good level is about 60 mg/dL or more and bad level is less than 50 mg/dL. If your good cholesterol level is between the bad and desirable levels, you should try to increase its levels so as to minimize the risk of heart disease.

How To Increase Good Cholesterol – HDL Naturally In The Body With Simple Remedies

how to increase good cholesterol

All of us know about the benefits of boosting good cholesterol levels in our body as well as lowering bad cholesterol levels, but many people don’t know how to increase good cholesterol – HDL naturally in the body. This topic will answer your question about this problem. But you should know about your good cholesterol level before deciding to boost its levels. Answering a baseline cholesterol test is one of the ways to know. Make sure that you get the doctor’s advice for increasing good cholesterol levels. After that, you can refer these remedies to boost this level. They include:

1. Fatty Fish: 

how to increase good cholesterol

Eating fatty fish such as salmon once or twice a week can help to reduce bad cholesterol level in the body. In addition, a kind of omega 3 fatty acid in fatty fish named docosahexaenoic acid or DHA is very effective in boosting good cholesterol level in your body. Moreover, DHA is also useful for your brain and eye as well as controlling your weight. It is found that less than 30 to 35 % total calories from fat a day is the best for your health.

2. Red Wine: 

how to increase good cholesterol

It is quite surprised that red wine is also one of the good items that can help improve your HDL cholesterol level in your body. A study showed that drinking a glass of red wine daily can help to reduce the risk of heart disease by up to 40% because red wine contains ethanol that contributes to boost HDL level and prevent blood clots. For men, they can drink 2 glasses of red wine a day and 1 for women so as to improve the good cholesterol level. However, this action is not encouraged if you don’t like alcohol.

3. Take A Walk:

how to increase good cholesterol

Taking a walk for about 30 minutes a day can help to increase HDL by 9%. If you cannot take a walk daily, you can choose other physical activities such as aerobic with the same effect. A recent research said that practicing aerobic frequently can help to increase good cholesterol by 5%. Other physical activities are recommended such as running, cycling, swimming and something like that. If you don’t have enough time to do it, you can divide this time into three 10-minute segments to practice.

4. Quit Smoking:

how to increase good cholesterol

Giving up smoking can help not only increase directly your good cholesterol level by 4 points inspite of any weight gain but also lower the risk of lung cancer and other serious diseases. If you feel that it is very difficult to give up smoking, you can ask your doctor for advice.

5. Weight Loss: 

how to increase good cholesterol

It is easy to understand that losing weight is also a way for how to increase good cholesterol – HDL naturally in your body as well as reduce the LDL, known as bad cholesterol level. For losing each 6 pounds or 2.7 kg, your good cholesterol level can increase by 1 mg/dL.

Read more:  natural ways to lose weight  in 30 days

6. Dark Chocolate:

how to increase good cholesterol

It is found by an Italian research that eating about 50 grams of dark chocolate every day can help boost the antioxidative action of high-density lipoproteins in your body. In addition, it also contributes to prevent heart disease. However, you should pay attention to your diet with dark chocolate. If you eat too much chocolate, you may get the inverse result. It can lead to the difficulty in cholesterol management.

7. Olive Oil And Canola Oil: 

how to increase good cholesterol

Olive oil and canola oil contain monounsaturated and polyunsaturated fats are very effective in enhancing anti-inflammatory abilities of high-density lipoproteins in our body. Other oils that contain monounstaturated fats like avocado oil also have the same effective.

8. Purple Foods: 

how to increase good cholesterol

These purple foods are useful for improving good cholesterol as well as minimizing the bad cholesterol levels in your body. The chemicals named anthocyanins are found in these fruits and vegetables like plums, eggplant, purple cabbage can help increase HDL concentrations by 13.7 %. Fiber in these foods also helps to control overall cholesterol levels in the body.

There are also some other foods that have positive effect on cholesterol levels such as whole grains and whole-wheat products; nuts like walnuts, brazil nuts; plant sterols; foods high in omega-3 fatty acids such as fatty fish, flaxseeds,

However, there are some types of drugs that are useful for boosting HDL levels such as niacin, fibrates, statins. If you don’t want to use medicine to improve the good cholesterol levels, the above includes 7 remedies for how to increase good cholesterol – HDL naturally in your body. However, HDL is not good absolutely for all people. That is why you should ask your doctor for advice before you would like to increase cholesterol level. If you have any question for increasing good cholesterol level, you can leave your comment in the following of this website, we will feedback for you as soon as possible.

Related articles:

Top low fat and low cholesterol diet recipes and plans

The list of 10 foods high in cholesterol to avoid or moderate

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