how to raise hdl cholesterol

Remember some of the best ways to raise HDL cholesterol levels while simultaneously lowering LDL cholesterol include not smoking exercising more decreasing body weight eating healthier fats reducing refined carb intake keeping alcohol consumption moderate increasing niacin intake and watching your prescription drug use. Other Foods That Raise Hdl Cholesterol.

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Many studies have found that people with low levels of HDL are at increased risk for heart attacks strokes and other complications of arteries diseased by atherosclerosis.

. If you smoke find a way to quit. Cranberry juice has been shown to increase HDL levels. 7 In postmenopausal women but not apparently in men or pre-menopausal women calcium supplementation can increase HDL levels. Niacin is a type of B vitamin that boosts HDL cholesterol by an average of 20 to 35 percent the Johns Hopkins Medicine website states.

Aerobic exercises such as running biking and swimming along with. Limit saturated fat found in meats and full-fat dairy products as well. Unfortunately despite a lot of research we dont yet know if thats true. Compared to other cholesterol particles HDL levels are often more difficult to budge but changes CAN be made.

Thats why we call HDL the good cholesterol. Foods that are high in soluble fiber such as flax seed apples oranges and soybeans may help boost your HDL levels. A Swedish expert committee having looked at all the evidence recommended that a low carbohydrate high fat diet is best for weight loss and will improve health markers for example it will result in a greater increase in HDL cholesterol without having any adverse effects on LDL cholesterol6. This guide shows you How To Increase HDL Cholesterol LevelWatch This and Other Related films here.

One of the best ways to try and raise your HDL regardless of where youre starting from is to participate in regular physical activity. Eating 2-3 fish meals per week has shown to increase HDL cholesterol. Having a glass of wine with dinner appears to help as well. Fish and other foods containing omega-3 fatty acids can also increase HDL levels.

Do these things and watch your HDL go up while your risk for. You can get niacin over the counter but prescription-strength niacin is even more. Other Dietary Means to Increasing HDL. Exercise raises HDL levels.

Both aerobic cardio and strengthening weight training forms of exercise improve HDL levels though aerobic exercise. But because olive oil and fish oil both have other well. Will increase HDL decrease heart disease risk and some cancers. In terms of diet try to avoid trans fats as they can increase LDL cholesterol and lower HDL cholesterol levels.

Smoking lowers HDL levels especially in women. But niacin isnt for everyone. People who take niacin in addition to common cholesterol medications see very little additional benefit. If overweight weight loss of 5 -10 helps increase HDL cholesterol.

Niacin a B vitamin has long been used to increase high-density lipoprotein HDL cholesterol the good cholesterol that helps remove low-density lipoprotein LDL the bad cholesterol from your bloodstream. Foods prepared with shortening such as cakes and cookies often contain trans fats as do most fried foods and some margarines. Exercising several times per week can help raise HDL cholesterol and enhance its anti-inflammatory and antioxidant effects. However the actual evidence on in this is somewhat weak.

Given that youd think that raising HDL levels would reduce a persons risk for atherosclerosis. Olive oil and fish are often cited as foods that help raise HDL levels. Regular exercise is an important part of a healthy lifestyle and can also increase HDL cholesterol levels. It can be even more effective at improving your cholesterol levels and keeping your heart healthy when you take it in a combination with a statin or other type of cholesterol-lowering medication.

This is linked to the Omega 3.

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