How Nutrition And DietDiet Change Your HDL Cholesterol Levels
To have high HDL cholesterol levels is very important in the prevention of heart diseases and atherosclerosis. Having a low LDL level of cholesterol is also necessary. The HDL cholesterol levels have a limiting effect on the damage that high LDL cholesterol has in the body. This is as a result of the plague it has in the arteries; the HDL ensures that the effect is removed hence preventing heart attack and stroke.
In raising the level of the HDL cholesterol, there is no medical option for prescription since there is no such available information for the increase of HDL levels. Most of the medications available pay attention to how to lower the LDL cholesterol. Here are some tips on how to increase the level of the HDL cholesterol for you to keep a healthy heart.
Switch your diet to a diet that has a low calorie. Such diet will raise the HDL in a natural way while the pounds will be reduced. Obesity itself will typically raise the normal cholesterol levels and will lower the HDL levels. You should manage the amount of calorie you take in through diet and nutrition, that way the HDL levels will be raised.
Olive oil has been shown to be successful at raising the HDL levels due to the presence of monounsaturated fats that the arteries need for protection from LDL and prevention of high blood pressure. You can use the oil for your salad dressings.
Fiber is good for your diet for the increase in the HDL levels as well as bringing down the LDL levels. You will get the best fiber sources from whole grains, fruits, and vegetables. When you take these you have a greater chance of achieving healthier diet and better nutrition hence reducing any risk of diseases of the heart.
You should try to include omega 3 fatty acids in your diet. You will get great results at HDL Cholesterol levels. Fish is a rich source of omega 3. If you are one of those who do not enjoy having fish in their meals, consider the supplements available in fish oil; it will provide the needed nutrient as well.
Regular exercises have also yielded excellent results in raising HDL levels. Consider making your workout routines regular. If you can make up to 30-40 minutes a day for exercises, you will truly get good results to make a big difference in raising your HDL levels.
The society is increasingly becoming enhanced and food processing is not left out. This is why it may not be easy to find most foods as natural as they used to be when your parents or grandparents were growing them.
If you however are able to find natural carrots, they are excellent at reducing the HDL levels as well. The good news about some of these natural nutrients is that their supplements can still provide you the needed amount of nutrients however ensure that you choose supplements that have natural ingredients.