Boost Good Cholesterol: Daily Diet Tips

If you want to increase HDL i.e. Good Cholesterol (HDL) in your body, then do regular exercise. Regular exercise increases good cholesterol in the body. Any type of exercise like walking, jogging, swimming, running, aerobics, cycling or Zumba… you can choose whatever you like also, just adopt few things in your diet and just change your lifestyle.

There are two types of cholesterol found in our body, which are known as Good Cholesterol (High-Density Lipoprotein) and Bad Cholesterol (Low-Density Lipoprotein). Cholesterol is a wax-like substance found in our skin. Talking about good cholesterol, it is considered very important for our body. Good cholesterol (HDL) helps in reducing the accumulation of fat in the blood and keeps our arteries clean so that the blood flow to the heart can be done properly. Whereas, bad cholesterol is considered harmful for the body.

Good Cholesterol (HDL), Diet Changes, Cholesterol Management, Healthy Eating

Due to increase in bad cholesterol (LDL) in the body, excess amount of fat starts accumulating in the arteries, due to which the flow of blood stops in the arteries leading to the heart. Due to not being able to reach the right amount of blood to the heart, the risk of many diseases increases like heart attack and stroke.

By making lifestyle changes, you can increase the level of good cholesterol in the body and reduce bad cholesterol. So if you also want to keep your heart healthy and avoid the risk of heart attack or stroke, then we are going to tell you about some such things, the consumption of which increases the level of good cholesterol in the body. Let’s know about these things –

These Things Increase the Level of Good Cholesterol in the Body

1. Chia Seeds

Chia seeds are considered a superfood. Many types of nutrients are included in this. Chia seeds are considered a very good source of omega-3 fatty acids, fiber. Consuming it daily reduces the level of bad cholesterol in the body and increases the level of good cholesterol. Chia seeds also work to increase immunity. Eating this makes you feel full for a long time, in which case it also proves to be very beneficial for weight loss.

2. Barley

Barley is also considered very beneficial for health. Barley is a whole grain that is high in beta-glucan, a soluble fiber that helps balance the levels of good cholesterol and bad cholesterol in the body. Vitamin B-complex, iron, calcium, magnesium, manganese, selenium, zinc, copper, protein, amino acids, dietary fibers and many types of anti-oxidants are found in barley.

3. Walnuts

Walnuts are a very good source of omega-3 fatty acids which are considered very beneficial for heart health. Walnuts work to reduce the level of total cholesterol and increase the level of good cholesterol. Protein, calcium, magnesium, iron, phosphorus, copper and selenium are found in walnuts. It has been revealed in many researches that walnuts not only reduce the risk of heart-related diseases, but it also proves beneficial in preventing diabetes and obesity.

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4. Soybean

You get as many benefits of meat from soybean. Unsaturated fat, fiber and plant-based protein are found in soybeans. Soybean helps in increasing the level of good cholesterol and reducing the level of bad cholesterol. Apart from this, it also works to improve the lipid profile. By consuming soybean, the body gets plenty of protein, which is beneficial for dieters. Apart from this, consumption of soybean also keeps the person away from heart disease.

5. Olive Oil

Olive and the oil prepared from it have a very high amount of healthy fat, due to which it helps in reducing the level of bad cholesterol in the body. When you consume monounsaturated olive oil instead of regular refined oil, it reduces the risk of heart related diseases significantly. Olive oil has anti-inflammatory properties that help reduce pain and swelling.

Change Your Life style too

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1. Keep Weight Under Control

Good cholesterol can also be maintained in the body by keeping the weight under control. Take things rich in fiber and protein in the diet which are beneficial for both body and skin.

2. Make Sugar Out of the Diet

Consuming too many sweet things can not only cause diseases like obesity and diabetes, but it also increases bad cholesterol, so avoid sweet things completely to increase the level of good cholesterol. There is no harm in drinking fruits and juices but in any case it should not contain sugar content.

3. Eat Less Processed Food

If you want to increase good cholesterol and keep your heart healthy, then cut processed food from your diet. Because they contain a lot of trans fat and saturated fat, which works to increase bad cholesterol.

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What are Optimal Levels of HDL Cholesterol?

Cholesterol levels are measured in milligrams (mg) of cholesterol per deciliter (dL) of blood or millimoles (mmol) per liter (L). When it comes to HDL cholesterol, higher numbers are better.

	At risk	Desirable
Men	Less than 40 mg/dL (1.0 mmol/L)	60 mg/dL (1.6 mmol/L) or above
Women	Less than 50 mg/dL (1.3 mmol/L)	60 mg/dL (1.6 mmol/L) or above

F.A.Q.

Q. What Foods Raises your Good Cholesterol?

A. We should change our lifestyle and should adopt few items in out plate as mentioned above. HDL boosting necessary when LDL start creating health problems.

Q. Why is My Good Cholesterol Low?

A. Smoking, carrying too many pounds, and lack of physical activity tend to lower HDL. So does a diet high in refined carbohydrates (white bread, sugars, etc.). Medications such as beta blockers, anabolic steroids, progestins, and benzodiazepines can also depress HDL.

Q. What is dangerously low HDL?

A. A problem arises when the HDL drops below 40 mg/dL. Quite simply, the less HDL there is in your blood, the less cholesterol you can clear from the body. This, in turn, increases the risk of atherosclerosis (hardening of the arteries), heart attack, and stroke

(Disclaimer : All information given on wakeupforhealth.com is given only for the information and knowledge of the readers. We humbly request you to consult your doctor before trying any advice/remedy. The purpose of this health-related website is to wake you up and aware of your health and to provide health-related information. Your doctor has a better understanding of your health and there is no substitute for their advice.)