High-density lipoprotein (HDL) is often denoted to as the “good” cholesterol. Having high HDL levels helps transmit cholesterol from your arteries to your liver, where it can be used or defecated.
Having high levels of HDL also has antioxidant and anti-inflammatory effects, and is associated to lessen risk of heart disease. Most health experts endorse least blood levels of 40 mg/dl in men and 50 mg/dl in women.
While genetics certainly play a part, there are numerous other factors that affect HDL levels.
Here are 5 healthy ways to increase your HDL cholesterol.
Consume olive oil
Olive oil is one of the healthiest fats around. There was a large analysis of 42 studies with more than 800,000 participants. They discovered that olive oil was the only basis of monounsaturated fat that appeared to decrease heart disease risk.
Research has presented that one of olive oil’s heart-healthy effects is an increase in HDL cholesterol. This effect is thought to be caused by antioxidants it comprises called polyphenols. Extra virgin olive oil has more polyphenols than more processed olive oils.
Follow a low-carb or ketogenic diet
Low-carb and ketogenic diets offer number of health benefits, comprising weight loss and reduced blood sugar levels.
They have also been shown to increase HDL cholesterol in people who tend to have lower levels. This covers those who are obese, insulin resistant or diabetic.
In one study, people with type 2 diabetes were divided into two groups. One monitored a diet eating less than 50 grams of carbs per day. The other monitored a high-carb diet. Although both groups lost weight, the low-carb group’s HDL cholesterol improved almost twice as much as the high-carb group did.
Being physically active is essential for heart health. Studies have displayed that several different types of exercise are active at raising HDL cholesterol. These include strength training, high-intensity exercise and aerobic exercise. However, the biggest increases in HDL are normally seen with high-amount exercise.
Add coconut oil to your diet
Studies have revealed that coconut oil may decrease appetite, increase metabolic rate and help shield brain health, among other benefits.
Some people may be alarmed about coconut oil’s effects on heart health due to its high saturated fat content. Yet, it seems that coconut oil is actually quite heart healthy.
Coconut oil inclines to increase HDL cholesterol more than several other types of fat. In addition, it may enhance the ratio of low-density-lipoprotein (LDL) cholesterol to HDL cholesterol. Improving this ratio decreases heart disease risk.
Smoking raises the risk of many health problems, containing heart disease and lung cancer. One of its negative effects is a destruction of HDL.
In a one-year study of more than 1,500 people, those who quit smoking had twice the raise in HDL. This result compared to those who resumed smoking within the year. The number of large HDL particles also increased, which added lessen heart disease risk.
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