What are the different ways to increase HDL?!
Question: This is a cholestrol based medical question.
Please try to give suggestions as many as possible.
Also suggest links and websites.
Answers: This is a cholestrol based medical question.
Please try to give suggestions as many as possible.
Also suggest links and websites.
here are some key ways to boost HDL levels:
Exercise: Aerobic exercise, the kind that raises your heart rate for an extended period of time (say 20 or 30 minutes), can increase your HDL if done regularly. Examples include jogging, biking, fast walking, aerobics, etc.
Maintain a healthy weight: Being overweight or obese can increase your LDL cholesterol levels while reducing your HDL. Losing weight can help to increase HDL.
Doughnuts, along with other foods that contain trans fats, are some of the worst foods you could eat: they lower your good cholesterol and increase the bad.
Don't eat trans fats: Trans fats are an unhealthy type of fat found in margarine, shortening, fried foods like french fries and fried chicken, doughnuts, cookies, pastries and crackers. Anything that contains hydrogenated or partially hydrogenated oil also contains them.
These artery-clogging fats are known to increase LDL cholesterol and decrease HDL. Avoiding foods that contain them (you have to be diligent in reading labels to do so, as many processed products contain them) can help to raise your HDL levels significantly.
Eat more monounsaturated fats: Increasing foods that contain these healthy fats -- olive oil, peanut butter, avocados, etc. -- can raise your HDL levels without harming your total cholesterol.
Eat soluble fiber: Fiber can increase your HDL cholesterol while decreasing the LDL. It's found in fruits like apples, oranges, pears, peaches, berries and grapes, seeds and nuts, oat bran, dried beans, oatmeal, barley, rye and vegetables. At least two servings a day is ideal.
Avoid too many processed carbs: Too many refined carbs from white sugar, flour, potatoes, etc. causes your blood sugar to rise. This has been linked to decreases in HDL levels.
Half of one onion a day can raise your HDL by 30 percent.
Pile on the onions: Research suggests that half of a raw onion a day may raise HDL levels by as much as 30 percent.
Drinking: One or two alcoholic drinks a day may help to increase HDL levels. An ideal choice may be red wine: There are antioxidants contained in red wines such as cabernet sauvignon, merlot and pinot noir, that help slow down the oxidation of HDL and LDL cholesterolHowever, go over one or two drinks and you'll do more damage than good. Some people may experience problems with lesser amounts of alcohol as well.
Don't eliminate all fat from your diet: Just like too much fat in your diet can cause problems, too little fat in your diet can lead to a deficiency of essential fatty acids. It has also been linked to significant reductions in HDL cholesterol. For best results, eat a variety of healthy fats, like monounsaturated fats, and avoid the bad ones, like trans fats.
Quit smoking: This will result in an increase in HDL levels.
Consider taking niacin: According to the National Cholesterol Education Program (NCEP), niacin (vitamin B3) is an important tool to normalize cholesterol. Several studies have found that this vitamin can increase HDL by 30 percent while lowering total cholesterol by 10 percent to 25 percent.
Get lots of omega-3: This essential fatty acid, found in fish, fish oil, flaxseed and walnuts, has been found to increase HDL cholesterol.
eat soaked almonds everyday
Aerobic excessive is the best way.
A lot of the advice other people are giving you will decrease your LDL but not affect your HDL.
Almond or any kind of sea fish (Cod, Salmon) that contains Omega-3 fat. Don't exclude the fish skin and oily part.
walking 2-4 kilometer/day , donot use animal fat like butter, ghee(desi ghee) cream
use vegitable fat like sunflower oil ( it is unsaturated fat)
For tips on how to lose weight at home without exercising u can refer to dis website
http://detoxloseweight.blogspot.com/
and u ll find so many tips for weight lose n detox diets...try them n lose weight easily
Very good question. I am an Heart Patient and had an attack 8 years back when my Cholesterol was 265, HDL was 32 and LDL was 173.
Now, checked recently, my Cholesterol is 135, HDL is 53 and LDL is 68.
All those I achieved by leading a very disciplined life: No Smoking, Alcohol (60ml)once in a week, Fat free and Cholesterol free diets above all Jogging/Walking/Swimming about an hour/day.
Please remember; Exercise raises the HDL and by Stress relieving & controlling diet we can reduce LDL(Bad Cholesterol).
I am sure you can achieve this too.
more than increasing your HDL, you have to reduce your LDL and triglycerides.
1. reduce consumption of carbohydrates, like rice, bread, etc.
2. drastically reduce oil in food, ban fried items. use olive oil for cooking to the minimum.
3. take about 3 almonds, half walnut and other dry fruits.
4. banish fat food for ever.
5. no coke, pepsi, diet cokes. only water, cold if you prefer.
6. consume lots of green vegetables, cabbage soup and salads.
7. best way to increase HDL is to eat fish, particularly salmon if available in your part of the world. mackerel, sardines, cod liver oil also have lots of Omega3+ anti oxidants good for bringing up HDL.
vegetarians can hog oats meals, cereals, barley soup, and if you can get flax seed (if you get it , let me know where you got it) which has the richest omega 3+ fatty acids.
fresh green chillies, onion, lemons, mint leaves are also good for HDL.
8. miss one meal and substitute it with fruits.
9. keep watch on your calorie intake. regularly brisk-walk for ATLEAST 35 MINUTES, to burn down excess calories and fats.
10. regularly exercise in addition.
11. keep watch on your weight and see that you do not put on weight, and your weight is within the prescribed limit.
ultimately, you will go to your physician who will prescribe most of the above, plus pills!!
after reading all that i have written, you will start with all earnestness.
at the end of the month check the level of your performance. most likely that you have gone back to your old habits! ha!
good luck.
oh yes. get your Lipid profile done every six months.
you can also peep into www.whfoods.com for omega3