Increasing hdl diet
). Effective weight-loss methods include diet, exercise, and surgery. In a study published in February 2014 in the journal PLoS One, researchers concluded that a diet rich in foods including fish showed an increase in the size of HDL particles in the body, which could help improve cholesterol transport through the body. Alcohol With apologies to the American Heart Association, which discourages doctors from telling their patients about the advantages of alcohol: one or two drinks per day can significantly increase HDL levels. Leah Groppo, RD, CDE, clinical dietitian at Stanford Health Care in Stanford, California, says that losing around 7 percent of your total body weight is enough to cause a metabolic shift. Cut Out the Trans Fatty Acids Trans fatty acids. If you have too little HDL cholesterol and too much LDL, you may be diagnosed with high cholesterol, a condition that can lead to atherosclerosis, angina (often experienced as chest pain), heart attack, and stroke. Development of at least two of these drugs has now been halted. Stop Smoking If you smoke, giving up tobacco will result in an increase in HDL levels (This is the only advantage I can think of that smokers have over non-smokers — it gives them something else to do that will raise their HDL. Removing them from your diet will almost certainly result in a measurable increase in HDL levels. The HDL cholesterol is then carried to the liver, where it is processed into bile, and secreted into the intestines and out of the body. ) So the HDL story is more complex than scientists originally had hoped. So, how can we increase our HDL levels in a beneficial way. Read on to find ways to boost HDL cholesterol — and the evidence behind them. If you are overweight, reducing your weight should increase your HDL levels.
A study published in January 2014 in the journal Surgery for Obesity and Related Diseases. However, to the dismay of all, these drugs have failed to reduce cardiac risk — despite the fact that they make HDL levels go up. Lose Weight Obesity results not only in increased LDL cholesterol, but also in reduced HDL cholesterol. Start an Exercise Program to Raise HDL Cholesterol. Smoking cigarettes can lead to a number of health problems, including lung disease and cancer, and also increases your risk of heart attack. Abdominal obesity — fat that accumulates around your waist rather than in the hips and thighs — seems to be associated with heart disease risk and lower levels of the good cholesterol. Aerobic exercises, such as running, biking, and swimming, along with moderate weight training are good choices to help best boost those good cholesterol levels. But trans fatty acids not only increase LDL cholesterol levels, they also reduce HDL cholesterol levels. Regular exercise is an important part of a healthy lifestyle and can also increase HDL cholesterol levels. Weight loss is especially helpful for people who have an apple-shaped body. (More on this below. In other words, the dogma has been: the higher the HDL levels, the better. Drug companies have spent billions of dollars developing drugs that increase HDL cholesterol levels. Recent evidence suggests that the duration of exercise, rather than the intensity, is the more important factor in raising HDL cholesterol. Including fish in your diet can increase HDL cholesterol in a short period of time. While this belief is still thought to be almost always true, in recent years a fly has been found in the ointment. But when LDL cholesterol moves cholesterol throughout your body, it can build up in the walls of the arteries, making them hard and narrow.
