How to Raise Good Cholesterol Levels
HDL cholesterol or “good” cholesterol cleans the blood vessel walls, through which excess cholesterol is cleared. Then that excess cholesterol is carried back to the liver for processing which is believed to be the reason behind coronary artery disease. HDLs ranging amid 40 and 60 mg/dL are considered “normal.” However, HDLs greater than 60 mg/dL may actually protect people from heart disease. Following are some tips that can influence your cholesterol levels.
- Regular aerobics exercise is seen as the most effective way to increase HDL levels. Burning 800 to 2200 calories in a week through cardio (exercises like walking, swimming, cycling or aerobics) will help in maintaining the required HDL levels. Beginners should start with low and then move on to high intensity workout. Regular exercisers are shown to have higher HDL levels.
- Magnesium deficiency has been linked with low HDL levels in the body, so eating magnesium rich foods helps to raise good cholesterol levels, as well as lower blood pressure, lower blood sugar levels and lower blood fats.
- It is very hard to improve HDL levels with food, but it is seen that unsaturated fats (fruits, veggies, beans, Cashews, almonds, walnuts, pistachios and hazelnuts) can keep good cholesterol levels high and keep bad cholesterol and triglyceride levels low. On the other hand, trans fats (fast food and foods containing hydrogenated oils) are seen to lower HDLs. So foods containing trans fats can be done away with.
- Red wine, when it is drunk frequently can have anti-aging effects on your health and resveratrol (antioxidant) present in it is seen to raise HDL cholesterol levels. However, as with all alcohol beverages, it can cause damage to your health if taken in large quantities. Red grapes and peanuts are also good sources of resveratrol. Smokers can raise their HDL levels by giving up smoking.
- Taking omega-3 supplements or foods containing omega-3 fatty acids are shown to increase HDL levels. Vegetables such as brussel sprouts, romaine lettuce, squash, green beans, cabbage, spinach, cauliflower and sea foods like salmon, halibut, trout and shrimp contain omega-3 fatty acids in them.
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Posted by Kranthi on 31st March, 2010
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