Foods that are high in soluble fiber, such as flax seed, apples, oranges, and soybeans may help boost your HDL levels. High cholesterol can contribute to plaque buildup in your arteries, leading to a wide range of problems. Published: June, 2008. You can also eat more dark-colored fruits and vegetables, such as plums, grapes, raspberries, purple cabbage, and eggplant, since they’re rich in antioxidants and help to raise HDL levels. © 1996-2020 Everyday Health, Inc. These risks include having high LDL levels in the bloodstream, developing type 2 diabetes and other complications. See what supplements may help raise your HDL. But did you know there are effective ways you can raise HDL cholesterol levels and protect your heart health? But did you know smoking can also suppress or lower those good cholesterol levels? Eggs can lower LDL cholesterol, which, in turn, helps your HDL cholesterol. Trans fats (hydrogenated fats) are found in many processed foods including cookies, crackers, fried foods, and margarine. Research indicates that the more calories that come from added sugar, the lower a person's HDL levels. Increasing HDL with Positive Lifestyle Choices 1 Exercise for 30 minutes on most days of the week. This type of cholesterol, helps … On the subject of diet, people who eat lots of sweets may increase their HDL levels by cutting back. , talk to your doctor about the many methods to help you through the process. There are 19 references cited in this article, which can be found at the bottom of the page. For nearly 11,000 adults, researchers found that low to moderate alcohol consumption (20 or fewer drinks a week for a man, 10 or fewer for a woman) led to higher levels of HDL cholesterol. When following an overall healthy diet and lifestyle, achieving a healthy weight can result. Replace saturated and trans fats with healthy fats. “So we focus on LDL cholesterol reduction and recommend lifestyle changes.” The American College of Cardiology and American Heart Association recommend: A healthy, well-balanced diet. Simple and healthy lifestyle changes can increase HDL levels. But there's more to the story of … According to theÂ. Low-density lipoprotein or LDL is often called "bad" cholesterol, but really it's just a transporter that shuttles cholesterol away from the liver towards cells, including the damaged membranes of arteries. But niacin isn't for everyone. Individuals who cut their high cholesterol levels by half may significantly lower their odds of heart problems.  The medication shows potential to replace daily statins. Focus on lowering low-density lipoprotein (LDL) cholesterol as well. Speak to your doctor before taking any supplements to raise HDL cholesterol, because some supplements come with health risks or may interact with medication. Including fish in your diet can increase HDL cholesterol in a short period of time. But as Groppo notes, “Maintaining weight loss is key.”. Thanks to powerful cholesterol-lowering statin drugs, driving down low-density lipoprotein (LDL), or "bad" cholesterol, has been the primary approach to improving cholesterol levels. “Omega-3 fatty acids, which are the type of fatty acids found in fish, can help increase your HDL cholesterol,” Ahmed says. Refined carbohydrates found in foods labeled “low-fat” make these just as bad as full-fat foods because the fat is often replaced with carbohydrates from added sugar and other starches. Drinking too much alcohol, on the other hand, can reverse these health benefits and lead to weight gain, high blood pressure, and high triglyceride levels — as well as addiction for some. By signing up you are agreeing to receive emails according to our privacy policy. Not all oils are created equal when it comes to your heart health. The antioxidants in red wine have no relationship to the alcohol, so drinking fresh grape juice or eating the grapes raw is likely to provide at least as much cardiovascular benefit, if not more. Antioxidant-rich foods include dark chocolate, berries, avocado, nuts, kale, beets, and spinach. can increase good cholesterol levels. “, A study published in September 2013 in the journal, found that ex-smokers had higher HDL cholesterol than smokers, noting: “We conclude that quitting smoking increases HDL cholesterol, and that this increase occurs rapidly after quitting, with no clear pattern of change thereafter.”. Look for good oil plant-based oils, and consume fish three times a week. Olive oil and fish are often cited as foods that help raise HDL levels. Harvard Health suggests losing 5 to 10 percent of current weight can raise HDL. How to Increase HDL Levels. “Two servings of fatty fish per week, including salmon, mackerel, or albacore tuna, can help you hit your omega-3 goals.” You’ll also get. And aÂ, study published in May 2016 in the journal,  found that obese men who engaged in aerobic interval training (running on a treadmill) or, “Exercise is excellent because it may independently raise your HDL, but also leads to weight loss, which may account for additional gains in your HDL,” says, But as Groppo notes, “Maintaining weight loss is key.”, Abdominal obesity — fat that accumulates around your waist rather than in the hips and thighs — seems to be associated with. If you’re overweight, try to exercise for 30 minutes 5 times a week to lower your body mass index and significantly improve your HDL levels. The researchers saw the positive effects of a diet that included fish in as little as 12 weeks. 1. Cranberry juice has been shown to increase HDL levels. According to the Mayo Clinic, this means having up to one alcoholic drink per day for women, as well as for men over age 65; men under 65 can have up to two drinks per day. When trying to reduce added sugar in your diet, Ahmed says it’s best to slowly replace sugars with fruits and vegetables. “Smoking can reduce HDL cholesterol in many ways, including by inhibiting HDL synthesis in the first place, blocking its maturation, and speeding up its clearance and metabolism,” Dr. Ahmed says. The higher your HDL cholesterol is, the better. You can raise your good cholesterol with lifestyle changes like exercise, weight loss, and adding heart-healthy foods that raise HDL. Still, Ahmed cautions that supplements aimed at raising HDL only do so modestly. Make sure that you read and follow the manufacturer’s instructions for dosing as well. A study published in February 2016 in the journal,  concluded as much. study published in August 2016 in the journal, 12 Dos and Don’ts for Managing Cholesterol Following a Heart Attack, 10 FAQs About High Cholesterol Treatment, Answered, 7 Complications of High Cholesterol — and How to Prevent Them, CDC Report Shows Americans Are Making Gains in Cholesterol Health, FDA Approves Non-Statin Drug to Treat High Cholesterol, Navigating Your Health Insurance Options if You Have High Cholesterol, Shared Decision-Making: How to Work With Your Healthcare Provider to Improve Your Cholesterol and Heart Health, High Cholesterol in Young Adults Raises Heart Attack and Stroke Risks Later in Life, Twice Yearly Injections Halve Bad Cholesterol in Patients With Clogged Arteries, Study Shows. 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: that's why we call HDL the "good" cholesterol. This article was medically reviewed by Erik Kramer, DO, MPH. Filling your plate with legumes like black beans, kidney beans, chickpeas, and lentils can have a big effect on HDL. A study published in January 2014 in the journal. wikiHow is where trusted research and expert knowledge come together. Go to source Pilot Study Finds Triglyceride Lowering Drug Vascepa May Improve COVID-19 Symptoms, Fathers’ Chronic Health Conditions Linked to Pregnancy Loss Risk, Tippi Coronavirus: Tips for Living With COVID-19, is an important part of a healthy lifestyle and can also increase HDL, found that high intensity interval training (on a bicycle) led to better HDL cholesterol levels as well as significant weight loss. Everyday Health is among the federally registered trademarks of Everyday Health, Inc. and may not be used by third parties without explicit permission. References Trustworthy Source Including fish in your diet can increase HDL cholesterol in a short period of time. Will eggs help my HDL cholesterol levels? Regular exercise is an important part of a healthy lifestyle and can also increase HDL cholesterol levels. This article has been viewed 131,404 times. Having a glass of wine with dinner appears to help as well. Yes. Lose extra weight. Good sources of polyunsaturated fats include soybean and sunflower oils, walnuts, tofu, and fatty fish such as salmon and mackerel. Increased physical activity directly helps raise your HDL cholesterol — just another one of the many benefits of exercise. Other Foods that Raise HDL Cholesterol. HDL, often called the "good" cholesterol, functions as a shuttle that takes cholesterol from the bloodstream (where it can form a blockage and lead to heart disease, also known as atherosclerosis) and transports it to the liver. It also helped get them to healthier overall cholesterol levels, decreasing. from the Touro University Nevada College of Osteopathic Medicine in 2012. ", "Comprehensive and informative material.". Increasing HDL with Positive Lifestyle Choices, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/e\/e2\/Raise-HDL-Cholesterol-Levels-Step-5-Version-2.jpg\/v4-460px-Raise-HDL-Cholesterol-Levels-Step-5-Version-2.jpg","bigUrl":"\/images\/thumb\/e\/e2\/Raise-HDL-Cholesterol-Levels-Step-5-Version-2.jpg\/aid1243492-v4-728px-Raise-HDL-Cholesterol-Levels-Step-5-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"

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\n<\/p><\/div>"}, Centers for Disease Control and Prevention, Main public health institute for the US, run by the Dept. “Coconut oil is best used on the skin,” she says. The liver then flushes it from the body. If you really can’t stand to see another ad again, then please consider supporting our work with a contribution to wikiHow. Check with your doctor for a specific recommendation and let them know about any other medications or supplements you're taking. So even if you see little to no change in HDL levels, know that all the lifestyle changes you have made will support your broader efforts to live long well. Physical activity can boost your HDL level. How to Raise HDL Quickly. In studies, Nexletol also appears to reduce the risk of muscle pain, a common complaint of people on statins. Abdominal obesity — fat that accumulates around your waist rather than in the hips and thighs — seems to be associated with heart disease risk and lower levels of the good cholesterol. So why would you want to increase your HDL? High-density lipoprotein, often referred to as HDL for short, is the good type of cholesterol in your blood. Increase your HDL levels: Giving up cigarettes isn’t easy, but it can be done.According to Mushtaq, quitting cold turkey is the most effective method. If your BMI (body mass index) is higher than 30, losing weight may help to improve other aspects of your health as well, such as your blood pressure and energy levels. To increase HDL “healthy” levels: • Be active daily. “Omega-3 fatty acids, which are the type of fatty acids found in fish, can help increase your HDL cholesterol,” Ahmed says. If you want another specific reason to start exercising or increase your frequency of exercise, it’s your HDL levels. [2] Fish and other foods containing omega-3 fatty acids can also increase HDL levels. 4  Total cholesterol levels dropped, and more people had adequate levels of “good” HDL cholesterol. If you are overweight or obese, losing weight can raise the good cholesterol levels. Dr. Kramer is a Diplomate of the American Board of Obesity Medicine and is board certified. Of course, it is well-known that increasing HDL protects the heart and cardiovascular system. एचडीएल बढ़ाने के लिए आहार – Diet to increase HDL in Hindi. How to Raise HDL Levels Naturally. Good sources of monounsaturated foods include olive, peanut, sesame and canola oils, most nuts, and avocados. You have a lower risk for getting coronary heart disease if your HDL is high. For example, you could walk for 30 minutes on 5 days of the week, or attend a 50 minute exercise class on 3 days of the week. After a heart attack, there are many steps you can take to reduce your risk of another one. Avocado smoothie is a good option to keep yourself full for a long time. 5 tips to increase HDL cholesterol. RELATED: What Do Your Cholesterol Numbers Mean? By using our site, you agree to our. Some research shows that eating 50 g of dark chocolate daily can improve the antioxidative action of HDL cholesterol. For nearly 11,000 adults, researchers found that low to moderate alcohol consumption (20 or fewer drinks a week for a man, 10 or fewer for a woman) led to higher levels of HDL cholesterol. Selecting healthy fats, such as omega 3's, will raise HDL while lowering LDL.Incorporating healthy omega 3 fatty acids will also improve your total cholesterol to HDL … Various foods and certain healthy habits can help increase HDL in your body. If HDL is low, below 45 mg/dL in children, it is a risk factor for heart disease, even if your total cholesterol is less than 200 mg/dL. In a Harvard Health Letter, Walter C. Willett, MD, chair of the department of nutrition at the Harvard School of Public Health in Boston, suggests using coconut oil sparingly because of the lack of research on how the oil may contribute to heart disease. You might think that having a higher HDL level would reduce the risk of cardiovascular disease, but there are many more factors involved in the formation of atherosclerosis. Within 2 months, aerobic exercise can increase the HDL level by up to 5% in healthy adults. High density lipoprotein (HDL), this is good cholesterol, because high levels of HDL (more than 40 mg/dl) tend to wash away cholesterol from blood vessels, thus protecting against heart diseases. Approved. There are many more healthy methods. Olive oil and soybean oil are mainly unsaturated fat, which can lower LDL cholesterol and at the same time increase HDL cholesterol. In a 2015 study published in the Journal of the American Heart Association, eating one avocado a day while following a moderate-fat diet was associated with a 13.5 mg/dL drop in bad cholesterol, or LDL, levels. In this case, 100% of readers who voted found the article helpful, earning it our reader-approved status. Legumes . He received his Doctorate in Osteopathic Medicine (D.O.) If you’re trying to decrease your cardiac risk, focus on making positive lifestyle changes and follow your doctor’s recommendations. The crunchy fruit is a top source of pectin, which can lower LDL cholesterol to improve your LDL-to-HDL ratio. It helps remove LDL, the bad cholesterol, from your body. If you currently don't drink alcoholic beverages, don't start in efforts of raising your HDL levels. But what many guys do not realize is that low HDL levels are a risk factor for erectile dysfunction. Dr. Kramer is a Diplomate of the American Board of Obesity Medicine and is board certified. High levels of HDL cholesterol can … You gain benefits when levels are above 60 milligrams per deciliter, according to MayoClinic.com. Including fish in your diet can increase HDL cholesterol in a, a study published in February 2014 in the journal. To raise HDL, or high-density lipoprotein, cholesterol levels, try to choose foods with healthier fats, like olive oil, avocados, tofu, and salmon, instead of the saturated and hydrogenated fats found in processed foods. [1] “Two servings of fatty fish per week, including salmon, mackerel, or albacore tuna, can help you hit your omega-3 goals.” You’ll also get omega-3s from flaxseeds, mixed greens, and walnuts in your diet. Please help us continue to provide you with our trusted how-to guides and videos for free by whitelisting wikiHow on your ad blocker. • Don’t use tobacco (smoking, chewing tobacco). World's Leading Medical Journal Vigorous exercise is the best choice for boosting HDL, but any additional exercise is better … Effective weight-loss methods include diet, exercise, and surgery. Follow the manufacturer’s dosing instructions or ask your doctor for a dose recommendation. HDL is the good cholesterol that cleans up the arteries and contributes towards good cardiac health. Leah Groppo, RD, CDE, clinical dietitian at Stanford Health Care in Stanford, California, says that losing around 7 percent of your total body weight is enough to cause a metabolic shift. Within 2 months, daily aerobic exercise can raise HDL levels by … One animal study looked specifically at baked beans, peas, lentils, and butter beans. Smoking cigarettes can lead to a number of health problems, including lung disease and cancer, and also increases your. You’ve probably heard of high-density lipoprotein (HDL) cholesterol and low-density lipoprotein (LDL) cholesterol — the good and the bad, respectively. Effective weight-loss methods include diet, exercise, and surgery. Other Dietary Means to Increasing HDL. To maintain a healthy body, you should exercise on a daily basis. Lose Excess Body Weight. Long-term exercise programs and a combination of activities such as aerobics and endurance training will be the best way to increase HDL cholesterol levels. “Smoking can reduce HDL cholesterol in many ways, including by inhibiting HDL synthesis in the first place, blocking its maturation, and speeding up its clearance and metabolism,” Dr. Ahmed says. Keep in mind that your HDL level will only increase if you are making lifestyle changes to improve it. To put these numbers in perspective, if weighing 240 pounds, a 5 to 10 percent weight loss equates to losing 12 to 24 pounds. If all other methods of increasing your HDL cholesterol haven't been effective, you might think of taking dietary supplements. The lower the ratio between the two, the better off you are. Fruits with a lot of fiber, such as prunes, apples, and pears, can lower your LDL level, and raise your HDL level. Top 5 Foods to Raise Your HDL 1. For more tips from our Medical co-author, including how to understand the role HDL levels play in your health, read on! The recommended weekly total for exercise is 150 minutes, which you can get in a variety of ways. X In terms of diet, try to avoid trans fats, as they can increase LDL cholesterol and lower HDL cholesterol levels. If you’re trying to quit smoking, talk to your doctor about the many methods to help you through the process. Dr. Erik Kramer is a Primary Care Physician at the University of Colorado, specializing in internal medicine, diabetes, and weight management. Smoking damages virtually every organ of the body and causes all sorts of cardiovascular-related problems, which contribute significantly to premature death. Exercise is another excellent way and regular exercise will also help you lose weight. 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