cholesterol lowering tips

 Tips to Raise Your Low HDL Levels


HDL is the good cholesterol in your blood that works to remove excess bad cholesterol. If you have low HDL levels, it is important to take steps to raise them because low levels lead to an increased risk of coronary artery disease. Follow these simple steps to raise your low HDL levels.


cholesterol lowering tips


1. DO Get regular aerobic exercise?


Aerobic exercise is the best and most natural way of increasing your HDL. Engage in exercises that get your heart pumping, such as walking, running or biking, for 20 to 30 minutes every day. The intensity of the workout is not as important as the length, so make sure to dedicate an adequate amount of time to ensure the best outcome.


2. DO Increase your intake of monounsaturated fats?


Monounsaturated fats raise HDL levels without raising your overall cholesterol levels. Foods that contain monounsaturated fats include olive oil, canola oil and peanut butter.


3. DON'T Eat trans fatty acids?


Trans fatty acids are responsible for increasing bad cholesterol while lowering good cholesterol, so it is wise to eliminate it from your diet as much as possible. Unfortunately, they are present in countless foods. Anything containing partially-hydrogenated vegetable oils is loaded with trans fatty acids, and it is present in many convenience foods.


4. DON'T Smoke?


Smoking is bad for your overall health, and it lowers the level of good cholesterol in your blood. Stop smoking, and your HDL levels increase. Even if you are not a smoker yourself, second hand smoke affects your cholesterol, so avoid it whenever possible.


Raising your HDL levels is of vital importance when it comes to reducing your risk of coronary artery disease. In most cases, lifestyle and dietary changes are very effective in increasing HDL and lowering LDL cholesterol.

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