Raise HDL Without Drugs
Fish oil is excellent source of omega-3 polyunsaturated fats, which rates Mayo Clinic as one of top 5 foods that can lower cholesterol and protect your heart. High cholesterol, or hyperlipidemia, increases risk of hypertension, stroke and heart attack. As cholesterol builds up in blood vessels, which hardens into plaque, narrowing of arteries and restriction of oxygen-rich blood from brain, heart and other vital organs.
Fish oil can reduce LDL cholesterol and triglycerides, while increasing HDL cholesterol levels. Eat two 3.5 Oz. portions of cold water, salt water fatty fish week, recommends American Heart Association. Both AHA and Mayo Clinic recommend eating fish rather than taking supplements, to receive greatest benefits of omega-3.
Raise HDL Without Drugs
Regular smoking lowers your HDL level and also might reduce ability of HDL to transport cholesterol from your arteries to your liver. You might be able to raise your HDL by up to 10 percent if you quit smoking. Reduce your intake of fats.
You usually can raise your HDL level by eating fewer fats, especially saturated fats from animal products like beef and dairy products. You should also use cooking oils that are high in monounsaturated fats, such as canola oil, olive oil and peanut oil. You should get only 25 percent to 35 percent of your calories from fat, and no more than 7 percent of your calories from saturated fats.
Lose excess weight. sensible weight loss plan typically combines reduction in your caloric intake with regular exercise. Your weight has direct effect on your HDL level, and you can expect to increase your HDL level by 1 mg or dl for each 6 pounds that you lose.
Exercise regularly. Aerobic exercise such as running, bicycling and brisk walking can increase your HDL level. Your exercise schedule should include 30 minutes or more of aerobic exercise five days each week.
Consume alcohol in moderation. Limit your consumption of alcohol to one drink per day if you’re female and one to two drinks per day if you’re male. This level of alcoholic consumption is associated with increased HDL levels, but you shouldn’t start drinking in order to raise your cholesterol level.
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