How to Increase Good Cholesterol HDL Naturally

How to Increase Good Cholesterol HDL Naturally


It’s a very common misconception that cholesterol
is generally bad and high levels are always cause for serious concern. But there is a type of cholesterol that’s
not only good at higher levels, but also decreases your risk of major health issues like heart
disease? This type of cholesterol really does exist. It’s called HDL cholesterol, and it’s
our “good” cholesterol. So if there is a cholesterol that is actually
good for us, how can we naturally increase its levels? The short answer is lifestyle. Your lifestyle actually has the single greatest
impact on your HDL cholesterol level. So making changes to daily and completely
controllable habits like diet and exercise can equate to healthier HDL cholesterol levels,
which can lower your risk for life-threatening health issues. Let’s get started on improving those HDL
cholesterol numbers because positive change can literally start today! Natural Ways to Increase HDL Cholesterol Your genes do play a role in determining how
much HDL your body makes and the proportion of different subtypes. Your genes are obviously already decided for
you and out of your control, but your lifestyle choices are in your control. Here are some of the best, and even some easy
ways that you can get those HDL cholesterol numbers up: 1. Increase Niacin Intake Niacin is a B vitamin that your body uses
to turn food into energy. It also helps keep your digestive system,
nervous system, skin, hair and eyes healthy. Most people get enough niacin or B3 from their
diets, but niacin is often taken in prescription-strength doses to treat low HDL levels. Niacin supplementation can can raise HDL cholesterol
by more than 30 percent. Niacin can be taken at lower doses rather
than prescription levels, but supplementation can cause unwanted niacin side effects, especially
when taking at high dosages. Some negative results of taking niacin include
experience flushing, an uncomfortable feeling of heat, itching or tingling in the skin. Other side effects can include gastrointestinal,
muscle and liver problems. When it comes to niacin, a safer bet is to
aim to add more to your daily diet. The top niacin-rich foods include turkey,
chicken breast, peanuts, mushrooms, liver, tuna, green peas, grass-fed beef, sunflower
seeds and avocado. Try having more of these tasty, high-niacin
food items for a natural HDL boost! 2. Reduce Refined Carbs A diet high in refined carbohydrates like
white bread, sugar, etc., has a negative effect on your HDL level, so by reducing your intake
of these types of carbohydrates you can improve your HDL. Opt for high-quality, healthier carbs like
those found in sprouted breads and fruit. 3. Consider Your Prescriptions Could one of your current prescriptions be
a cause of your low HDL levels? Possibly! Medications such as anabolic steroids, beta
blockers, benzodiazepines and progestins can depress HDL levels. If you take any of these medications, I suggest
talking to your doctor and considering if there is anything you can do that could take
the place of your current prescription. As you now know with HDL, a lot of times you
personally can do a lot to positively impact your health without popping a questionable
pill that might help one problem but cause another. 4. Keep Alcohol Consumption Moderate Overdoing it on alcohol consumption has never
helped anyone’s general status and especially not that person’s health status. If you consume alcohol, always do it in moderation. In fact, moderate alcohol consumption has
actually been linked with higher levels of HDL cholesterol. Moderate consumption for healthy adults is
one alcoholic drink per day for women of all ages and men over 65 and up to two drinks
per day for mean 65 and under. Organic red wine is a smart choice, but don’t
start drinking just to improve HDL levels because overdoing does much more harm than
good — both for cholesterol levels and your overall health. 5. Decrease Body Weight If you’re currently overweight, by losing
even a few pounds can improve your HDL cholesterol. For every six pounds of weight you lose, your
HDL can increase by 1 milligram per deciliter. That’s means you want to lose weight, and
if you’re extremely overweight, getting your HDL cholesterol levels in order is another
reason to treat obesity. 6. Don’t Smoke As is always the case, smoking only makes
health problems worse, and that includes HDL levels. Studies show that cigarette smoking adversely
affects HDL by lowering its level, which further increases your risk for developing coronary
heart disease. So if you smoke, you’re already increasing
your risk for heart problems. 7. Exercise More To maintain a healthy body, you should exercise
on a daily basis. If you want another specific reason to start
exercising or increase your frequency of exercise, it’s your HDL levels. Increased physical activity directly helps
raise your HDL cholesterol — just another one of the many benefits of exercise. Vigorous exercise is the best choice for boosting
HDL, but any additional exercise is better than none. 8. Eat Healthier Fats To improve your HDL level and your overall
cholesterol, you definitely want to avoid trans fats, which are commonly found in hard
margarines, baked goods and fried fast foods. Conversely, you want to consume more healthy
fats like those found in avocado, olive oil, nuts and salmon. Why? Healthy fats help balance out the LDL cholesterol
by lowering it and increasing HDL cholesterol thus promoting a healthier heart. In fact, the high-fat keto diet can reduce
the risk of heart disease markers, including high cholesterol and triglycerides. Thank you and may this information useful
for you..

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