How to Raise HDL: Ways to Increase High-density Cholesterol

How to Raise HDL

HDL or high-density cholesterol is also known as the “good cholesterol”. Contrary to popular belief, cholesterol is not entirely bad – only the so-called “bad cholesterol” or low-density cholesterol is “bad”. HDL actually helps the body clean out the bad cholesterol by scraping and scouring the walls of the blood vessels.

How to Raise HDL

  • HDL is very useful; thus, it is good to have a high level of HGH in the bloodstream.

How to Raise HDL Naturally

The following are some of the ways that a person can raise HDL levels naturally:

  • Aerobic exercises are among the best known activities that could help raise the HDL levels. That means that jogging, biking, aerobics, and even simple walking are effective activities in raising HDL levels.
  • “Watch what you eat” is not just an age-old adage that has become a cliché but is actually true. It is best to cut back on the intake of foods rich in trans fatty acids.
    When buying food items, always check the label for the presence of trans fats.
  • Decrease or stop the intake of alcohol and stop smoking.
  • As much as possible, try to lose weight. Obesity reduces HDL and increases LDL levels.

Foods to Raise HDL

  • It is also good to increase the intake of monosaturated fats such as those in peanut butter, avocado oil, and olive oil.
  • Food such as tuna that are rich in omega-3 fatty acids are also good in increasing HDL.
  • It is also good to increase the intake of soluble fiber found in vegetables, fruits, and other food items. Some juices (i.e. cranberry juice) also help in increasing HDL levels.

Natural Ways to Raise HDL

  • One does not have to take supplements to increase the levels of HDL in the body because there are many different ways to raise these naturally.

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