High-density lipoprotein (HDL) is often referred to as the “good” cholesterol. Having high levels of HDL also has antioxidant and anti-inflammatory effects, and is linked to a reduced risk of heart disease. Although your HDL cholesterol levels are partly determined by your genetics, there are many things you can do to naturally increase your own levels. Fortunately, the practices that raise HDL cholesterol often provide other health benefits as well.
Here are several healthy ways to raise your “good” HDL cholesterol:
1. CONSUME OLIVE OIL
Forty-two studies with more than 800,000 participants have found that olive oil was the only source of monounsaturated fat that seemed to reduce heart disease risk. One of olive oil’s heart-healthy effects is an increase in HDL cholesterol, which is caused by antioxidants, called polyphenols.
In addition, extra virgin olive oil has more polyphenols than more processed olive oils. Extra virgin olive oil with a high polyphenol content has been shown to increase HDL levels in healthy people, the elderly and individuals with high cholesterol.
2. FOLLOW A LOW-CARB OR KETOGENIC DIET
Low-carb and ketogenic diets provide a number of health benefits, including weight loss, reduced blood sugar levels and increased HDL cholesterol.
3. get active and EXERCISE REGULARLY
Being physically active is important for heart health. Studies shown that many different types of exercise are effective at raising HDL cholesterol, including strength training, high-intensity exercise and aerobic exercise.
4. ADD COCONUT OIL TO YOUR DIET
Studies have shown that coconut oil may reduce appetite, increase metabolic rate and help protect brain health, among other benefits. Coconut oil tends to raise HDL cholesterol more than many other types of fat. In addition, it may improve the ratio of low-density-lipoprotein (LDL) cholesterol, the “bad” cholesterol, to HDL cholesterol. Improving this ratio reduces heart disease risk. Consuming 2 tablespoons (30 ml) of coconut oil per day may help increase HDL cholesterol levels.
5. EAT FATTY FISH OFTEN (choose better fats)
The omega-3 fats in fatty fish provide major benefits to heart health, including a reduction in inflammation and better functioning of the cells that line your arteries. Eating fatty fish several times per week may help increase HDL cholesterol levels and provide other benefits to heart health. The types of fatty fish are herring, salmon, sardines, mackerel and anchovies.
6. STOP SMOKING
Quitting smoking can increase HDL levels, improve HDL function and help protect heart health.
7. LOSE extra WEIGHT
Several methods of weight loss have been shown to increase HDL cholesterol levels in people who are overweight or obese. The key to achieving and maintaining healthy HDL cholesterol levels is choosing the type of diet that makes it easiest for you to lose weight and keep it off.
8. CHOOSE PURPLE PRODUCE
Consuming purple-colored fruits and vegetables is a delicious way to potentially increase HDL cholesterol. Purple produce contains antioxidants known as anthocyanins. There are several fruits and vegetables that are very high in anthocyanins. These include eggplant, purple corn, red cabbage, blueberries, blackberries and black raspberries.
9. AVOID ARTIFICIAL TRANS FATS
Artificial trans fats have many negative health effects due to their inflammatory properties. Two types of trans fats: 1.one occurs naturally in animal products 2. the other is found in margarines and processed foods. In addition, artificial trans fats have been shown to lower HDL levels and increase inflammation, compared to other fats. Therefore, we should avoid consuming it.
10. consume alcohol in moderation
Consume moderate amounts of alcohol is help to raise your HDL levels. However, consult with your doctor or care provider before you start.
There are foods that help you to lower your cholesterol. They are as follow: oats, barley and other whole grains, beans, eggplant and okra, nuts, vegetable oils, apples, grapes, strawberries, citrus fruits, foods fortified with sterols and stanols, soy, fatty fish and fiber supplements.
In addition, there are foods that are not just help to lower your cholesterol, they help to boost your good cholesterol: olive oil, salmon, beans & legumes, avocado, whole grains, nuts & seeds (chia seeds, almonds, walnuts, and pumpkin seeds), berries (raspberries and blueberries), and wine (moderate consumption).
Reference:
- WebMD: how to boost your ‘good’ HDL cholesterol https://www.webmd.com/heart/how-to-boost-your-good-cholesterol
- Harvard Health Publishing: 11 foods that lower cholesterol https://www.health.harvard.edu/heart-health/11-foods-that-lower-cholesterol
- EatingWell: 8 foods to boost your good cholesterol https://www.eatingwell.com/article/7912602/foods-to-boost-your-good-cholesterol/
