Positive Foods To Raise HDL
We talk a lot about the bad cholesterol, LDL, which is responsible for causing plaque buildup in your arteries and putting you at risk for heart disease. LDL does a great job of making your heart work harder in order to pump blood throughout your body, making it work overtime. On the flip side, HDL actually reverses those effects by collecting and help to carry out and remove cholesterol and triglycerides from the bloodstream. So you probably already know a handful of ways to removed the bad cholesterol, but how do you add more of the good so that it can help do your work for you? Well, here are a few tips and methods that you can use to boost your HDL and as a result lower your LDL in the process.
Oddly enough, many of the same ways you can use to reduce your weight and your bad cholesterol, are the same ways that you can increase your good cholesterol. Adding things like a healthy diet and exercise are great examples of that. Continue doing what you are already doing to lower weight and cholesterol and let's talk about some more detailed foods that you can eat to help raise HDL.
Drinking 1 alcoholic drink per day can help you raise your HDL levels. It doesn't matter if you drink beer, wine, or liquor, just don't overindulge. They weren't lying when they said one drink per day was good for you! Adding more soluble fiber to your diet can also help. Some foods that contain soluble fiber are:
- Legumes, such as peas, beans, and soybeans
- Oats, chia, barley, and rye (breads are especially good for this)
- Berries and other fruits, such as prunes and plums
- Veggies such as carrots, artichokes, and broccoli
- Any sort of root vegetable, such as yams, potatoes, and onions
- There is also a supplement called psyllium seed husk, which is highly recommended
Omega 3 fish oil, something you've probably heard already or read about, is also very helpful. Although fish, such as salmon, can help you do this, you can also buy and take Omega 3 fish oil supplements. I've got to warn you first though, do not smell them first!
Last but not least, and this should go without saying, if you smoke or use tobacco, stop immediately. This will counteract every positive thing you are doing to lower your weight and cholesterol.
Heart disease, especially when significantly increased because of high blood pressure, being overweight, and having high cholesterol, should be a big concern for you. Do not become one of those poor people that have to suffer through a heart attack or stroke, when there were ways available to help you.
I hope this list helps you get an idea of how you can lower your weight and cholesterol levels by improving your HDL levels. Keep up your diet and exercise, but start replacing poor food choices with alternative food choices that can benefit you in more ways than one.