How to Improve HDL Cholesterol Levels
HDL cholesterol, otherwise known as "good cholesterol" plays an important function in overall health by preventing artery blockage by LDL or "bad' cholesterol." Higher levels of HDL cholesterol can also reduce a person's rate of heart attack significantly. Natural methods of raising HDL through healthy living will often prove effective on their own, and can be used in combination with medication therapy in some individuals.
Instructions
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Get in Shape
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Raking leaves, if done in a brisk manner, can be an effective aerobic activity. Get cardiovascular exercise. According to studies conducted by the Mayo Clinic, regular 30-minute aerobic exercise sessions occurring five times a week can raise HDL Cholesterol levels by 5 percent in healthy but sedentary adults. The exercise must be done briskly in order to get your heart rate up, but can consist of jogging, walking, running, cycling, swimming, dancing or playing any other sport. If you have difficulty finding time to exercise, sessions can be broken up in to smaller 10-minute sets.
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As pounds and inches start to come off, HDL levels can raise considerably. Shed pounds. Dr. Rob Danoff, a writer for MSN Health and Fitness, notes that every 10 pounds shed will increase HDL levels by 1 1/2 points. Keeping your BMI under 25 will give you the best odds for keeping your HDL levels at their highest.
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Increasing muscle mass can also lead to a rise in HDL levels. Build muscles. Dr. Mallika Marshall of the "The Saturday Early Show" on CBS acknowledges that all exercise will help increase HDL levels by contributing to cardiovascular health and decreasing a person's propensity toward obesity, but notes that increasing muscle mass also has a positive effect.
Maintain a Healthy Diet
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Olive oil contains more beneficial fats than many other oils. Choose healthy fats. Saturated and trans fat should account for less than 7 percent of your total daily calories, even though 35 percent of daily calories can come from fat in a heart-healthy diet. Avoid fatty meats, butter and whole-fat dairy products. Good fats found in fish or olive oil, which can actually improve cholesterol levels are better choices.
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According to a small British study, drinking three glasses of orange juice a day raised the HDL levels of participants by 21 percent. Choose power foods. Macadamia nuts contain high levels of good fats. Orange Juice contains high levels of antioxidants that may affect HDL levels. Soy contains beneficial fats, proteins and fiber. Foods that contain complex whole-grain carbohydrates help lower your blood sugar level, which can also lead to lower HDL cholesterol levels.
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Alcohol in moderate quantities can improve HDL levels. Drink alcohol only in moderation. Experts do not recommend that people who don't drink alcohol start drinking, but some studies show that one glass of wine for women daily, and up to three glasses of wine a day for men, can raise HDL levels by up to four points.
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Foods rich in calcium have been shown to increase HDL cholesterol levels in small clinical trials. Increase your daily intake of calcium. A 2002 study conducted the University of Auckland's Department of Medicine showed a significant increase in HDL levels in post-menopausal women who were given calcium supplements.
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Many types of fish are rich in Omega-3 fatty acid, which may also help increase HDL cholesterol levels. Increase your consumption of foods rich in Omega-3. Other studies show that foods such as fatty fish and walnuts can lead those who consume them to have increased HDL cholesterol and decreased triglyceride levels. Some studies show that fish oil supplements have a similar effect.
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Tips & Warnings
Women may experience a reduction in HDL with use of progestational hormones. Speak with your doctor about monitoring your HDL level.
If you are at risk for heart disease or stroke, speak with your doctor and request regular blood work to assess your cholesterol levels.
If you are taking prescription drugs for CHD, speak with your doctor about foods that may interfere with the drugs.
References
Resources
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