How to Raise HDL Cholesterol Levels With Better Diet And Nutrition

HDL Cholesterol levels circulating through your blood stream are important for staving heart disease and atherosclerosis. Just as low LDL cholesterol levels are good for you, high HDL cholesterol levels are also good for you. HDL cholesterol helps your body to moderate the damaging effects of high LDL cholesterol levels and keep your arteries and heart in better condition. This guide will show you some simple ways in which you can raise HDL cholesterol levels in your body through diet and nutrition so that you next trip to the doctor is uneventful.

Difficulty: Moderately Easy

Instructions

1. Eat a low calorie diet to naturally raise HDL cholesterol levels while you shed pounds. Obesity by itself has been shown to increase LDL cholesterol levels and lower HDL cholesterol levels; by limiting the empty calories through new diet and nutrition habits you can slowly and easily raise HDL cholesterol levels in your blood stream.

2. Drink wine more often but keep the volume in moderation. Alcohol consumption has long been noted to be a healthy and life extending addition to one’s diet assuming the volume is kept in moderation. If you drink 1-2 glasses of wine every day you will on average live years longer than if you didn’t. Wine drinkers typically experience higher levels of omega-3 fatty acids in their blood, higher levels of HDL cholesterol, and lower levels of LDL cholesterol. Anybody who is serious of raising HDL cholesterol levels should consider drinking a little wine each and every day.

3. Use more olive oil in the kitchen. Olive oil has long been shown to raise HDL cholesterol levels. As opposed to some other damaging fats this monounsaturated fat results in protecting the arteries from damaging LDL cholesterol and other atherosclerosis triggers such as high blood pressure. Sauté all of your food in olive oil and use it as a base for your homemade salad dressings. Better diet and nutrition habits such as this form the basis of preventing heart disease and controlling cholesterol levels.

4. Include more fiber in your diet through fruits, vegetables, and grains. Fiber has been shown to raise HDL cholesterol levels as well as decrease LDL cholesterol levels and thus it is an optimal way of achieving better diet and nutrition and decreasing your chances for heart disease.

5. Having higher levels of HDL cholesterol is also firmly associated with people who include increased levels of omega-3 fatty acids in their diets. Eat fish more frequently to ensure you get enough omega-3 fatty acids in your diet and conversely ensuring that you get less omega-6 fatty acids that would come for many meats other than fish. If fish is not an option for you then you can consider taking fish oil supplements as a way of indirectly influencing your HDL cholesterol levels via a better omega-3 to omega-6 ratio in your diet.

Resources

• Wine With Dinner Can Add Years To Your Life
• Olive Oil and Walnuts Contribute to Artery Health
• Fish Oil Benefits: Omega-3 Fatty Acids Improve Health