HDL cholesterol is the “good” type of cholesterol. Learn how to increase HDL cholesterol and improve your overall health.
While we often hear from health experts that we should reduce our cholesterol levels, it mainly applies to “bad” cholesterol. Low-density lipoprotein (LDL) cholesterol is the “bad” type because it can clog your arteries and more.
However, high-density lipoprotein (HDL) is the “good” type of cholesterol due to its health benefits. It helps remove bad cholesterol and has antioxidant and anti-inflammatory properties, which help reduce the risk of heart disease.
Men should have a minimum blood level of 40 milligrams per deciliter (mg/dl) of HDL and women should have 50 mg/dl. Furthermore, there are things you can do to increase hdl cholesterol – such as follow these simple tips.
1. Add Olive Oil
Substitute your canola or vegetable for one of the most healthful oils around – olive oil. Because of its high polyphenol content, extra virgin olive oil may increase HDL levels in various groups of people.
2. Eat A Low Carb Diet
Two types of diets that can increase HDL cholesterol levels are low carb and ketogenic diets – especially in people with diabetes and obesity. In addition, they provide various benefits like weight loss and reduced blood sugar levels.
3. Become Physically Active
While we know that a sedentary life can negatively impact your health, the opposite is true of an active lifestyle. By exercising regularly (especially doing high intensity exercises), you can boost HDL levels and enhance its antioxidant and anti-inflammatory effects.
4. Consume Coconut Oil
Besides consuming more olive oil, adding coconut oil to your diet may also help increase HDL levels. However, while there is potential, the current research is inconclusive about its effects and more studies are necessary.
5. Stop Smoking
The negative effects of smoking on heart and lung health are well-known, but they can also suppress HDL cholesterol. By quitting smoking, you can increase HDL and improve its functions, which help protect your heart health.
6. Lose Weight
According to studies, people who are overweight or obese experience an increase in HDL levels during weight loss. Since maintaining a healthy weight is beneficial for various reasons, follow a method that makes it easy to maintain.
7. Eat Purple Fruits and Vegetables
Eating fresh fruits and vegetables are generally beneficial – and eating the purple kind can boost HDL levels. Produces like eggplant, red cabbage, and blueberries are rich in anthocyanins, antioxidants that increase HDL levels.
8. Add Fatty Fish to Your Diet
Fatty fish like salmon, mackerel, and herring are full of omega-3 fatty acids and provide various heart benefits. Moreover, by eating these fish throughout the week, you may increase HDL cholesterol levels as well.
The Outlook
By following these tips, you may increase the amount of HDL cholesterol in your body and give your heart health a necessary boost. Another tip you can follow is adding circulation and heart supplements to your routine – like HeartBeet Complete.
By combining beetroot powder (made from red-purpleish beets) along with l-arginine and more, this supplement effectively promotes circulation. If you want to give your heart, cholesterol, and circulation the support it needs, try HeartBeet Complete.