Avocado smoothie is a good option to keep yourself full for a long time. , talk to your doctor about the many methods to help you through the process. Replace saturated and trans fats with healthy fats. In this case, 100% of readers who voted found the article helpful, earning it our reader-approved status. Long-term exercise programs and a combination of activities such as aerobics and endurance training will be the best way to increase HDL cholesterol levels. This is often more important than raising HDL cholesterol. Thanks to all authors for creating a page that has been read 131,404 times. . “Quitting smoking can help your HDL synthesis and metabolism to go back to their natural levels so that the HDL can do its job better again.”, And research agrees. Eggs can lower LDL cholesterol, which, in turn, helps your HDL cholesterol. “Indulge in antioxidant-rich foods to increase HDL cholesterol,” Groppo says. Smoking cigarettes can lead to a number of health problems, including lung disease and cancer, and also increases your. X , 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. On the subject of diet, people who eat lots of sweets may increase their HDL levels by cutting back. Smoking damages virtually every organ of the body and causes all sorts of cardiovascular-related problems, which contribute significantly to premature death. Aerobic exercises, such as running, biking, and swimming, along with moderate weight training are good choices to help best boost those good cholesterol levels. Approved. Including fish in your diet can increase HDL cholesterol in a, a study published in February 2014 in the journal. The antioxidants in red wine have no relationship to the alcohol, so drinking fresh grape juice or eating the grapes raw is likely to provide at least as much cardiovascular benefit, if not more. You have a lower risk for getting coronary heart disease if your HDL is high. “The more colors that you can get in your diet, the better.”Â. Selecting healthy fats, such as omega 3's, will raise HDL while lowering LDL.Incorporating healthy omega 3 fatty acids will also improve your total cholesterol to HDL … wikiHow is where trusted research and expert knowledge come together. You can raise your good cholesterol with lifestyle changes like exercise, weight loss, and adding heart-healthy foods that raise HDL. “Omega-3 fatty acids, which are the type of fatty acids found in fish, can help increase your HDL cholesterol,” Ahmed says. If HDL is low, below 45 mg/dL in children, it is a risk factor for heart disease, even if your total cholesterol is less than 200 mg/dL. Please help us continue to provide you with our trusted how-to guides and videos for free by whitelisting wikiHow on your ad blocker. So why would you want to increase your HDL? Be consistent with your healthy habits for the best results. Vigorous exercise is the best choice for boosting HDL, but any additional exercise is better … Antioxidant-rich foods include dark chocolate, berries, avocado, nuts, kale, beets, and spinach. HDL is called "good" because it supposedly reduces the build-up of cholesterol in arteries, a condition called atherosclerosis. Weight loss is especially helpful for people who have an apple-shaped body. It also helped get them to healthier overall cholesterol levels, decreasing. For nearly 11,000 adults, researchers found that low to moderate alcohol consumption (20 or fewer drinks a week for a man, 10 or fewer for a woman) led to higher levels of HDL cholesterol. For women after menopause, a study published in August 2016 in the journal Diabetes & Metabolism found that high intensity interval training (on a bicycle) led to better HDL cholesterol levels as well as significant weight loss. “, A study published in September 2013 in the journal, found that ex-smokers had higher HDL cholesterol than smokers, noting: “We conclude that quitting smoking increases HDL cholesterol, and that this increase occurs rapidly after quitting, with no clear pattern of change thereafter.”. 4  By signing up you are agreeing to receive emails according to our privacy policy. To maintain a healthy body, you should exercise on a daily basis. HDL (high-density lipoprotein), or “good” cholesterol, absorbs cholesterol and carries it back to the liver. But as Groppo notes, “Maintaining weight loss is key.”. New England Journal of Medicine Various foods and certain healthy habits can help increase HDL in your body. A study published in January 2014 in the journal. Will eggs help my HDL cholesterol levels? These risks include having high LDL levels in the bloodstream, developing type 2 diabetes and other complications. Research indicates that the more calories that come from added sugar, the lower a person's HDL levels. But did you know smoking can also suppress or lower those good cholesterol levels? But what many guys do not realize is that low HDL levels are a risk factor for erectile dysfunction. While HDL performs an important function in removing cholesterol from your system, simply raising your HDL cholesterol may not decrease your risk of cardiovascular disease. [1] Dr. Kramer is a Diplomate of the American Board of Obesity Medicine and is board certified. © 1996-2020 Everyday Health, Inc. Within 2 months, aerobic exercise can increase the HDL level by up to 5% in healthy adults. http://www.nejm.org/doi/full/10.1056/NEJMoa1409065#t=articleResults, https://www.aacc.org/publications/cln/cln-stat/2014/december/new-measure-of-hdl-cholesterol-function, http://www.everydayhealth.com/high-cholesterol-pictures/how-to-raise-hdl-cholesterol.aspx#02, http://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/hdl-cholesterol/art-20046388?pg=2, http://www.nejm.org/doi/full/10.1056/NEJMoa1409065#t=abstract, http://www.berkeleywellness.com/self-care/preventive-care/slideshow/how-raise-hdl-cholesterol, http://www.cdc.gov/tobacco/data_statistics/fact_sheets/health_effects/effects_cig_smoking/, http://www.everydayhealth.com/high-cholesterol-pictures/how-to-raise-hdl-cholesterol.aspx#05, https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/hdl-cholesterol/art-20046388, http://www.nejm.org/doi/full/10.1056/NEJMoa1409065#t=article, https://www.health.harvard.edu/heart-health/should-you-increase-hdl-and-how, http://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/hdl-cholesterol/art-20046388?pg=1, http://www.everydayhealth.com/high-cholesterol-pictures/how-to-raise-hdl-cholesterol.aspx#04, http://www.everydayhealth.com/high-cholesterol-pictures/how-to-raise-hdl-cholesterol.aspx#07, consider supporting our work with a contribution to wikiHow. If you’re trying to quit smoking, talk to your doctor about the many methods to help you through the process. This article was medically reviewed by Erik Kramer, DO, MPH. Sick of dieting? एचडीएल बढ़ाने के लिए खाएं एवोकाडो – Eat avocado to increase HDL in Hindi; नट्स के सेवन से बढ़ाये एचडीएल – Nuts ke sevan se Badhaye HDL Low-density lipoprotein or LDL is often called "bad" cholesterol, but really it's just a transporter that shuttles cholesterol away from the liver towards cells, including the damaged membranes of arteries. Smoking lowers HDL and raises the risk of heart disease in other ways, too. Effective weight-loss methods include diet, exercise, and surgery. “Omega-3 fatty acids, which are the type of fatty acids found in fish, can help increase your HDL cholesterol,” Ahmed says. Increased physical activity directly helps raise your HDL cholesterol — just another one of the many benefits of exercise. The researchers saw the positive effects of a diet that included fish in as little as 12 weeks. Groppo agrees. Smoking is estimated to increase the risk of coronary heart disease and stroke by up to four times compared to non-smokers. Last Updated: June 12, 2020 For nearly 11,000 adults, researchers found that low to moderate alcohol consumption (20 or fewer drinks a week for a man, 10 or fewer for a woman) led to higher levels of HDL cholesterol. Legumes . According to theÂ. How to find an insurance plan that works for your healthcare needs. You gain benefits when levels are above 60 milligrams per deciliter, according to MayoClinic.com. Other Foods that Raise HDL Cholesterol. After a heart attack, there are many steps you can take to reduce your risk of another one. Dr. Kramer is a Diplomate of the American Board of Obesity Medicine and is board certified. A: Before I answer that question, why bother to increase HDL cholesterol at all? Cranberry juice has been shown to increase HDL levels. Dr. Erik Kramer is a Primary Care Physician at the University of Colorado, specializing in internal medicine, diabetes, and weight management. Yes. In terms of diet, try to avoid trans fats, as they can increase LDL cholesterol and lower HDL cholesterol levels. HDL, often called the "good" cholesterol, functions as a shuttle that takes cholesterol from the bloodstream (where it can form a blockage and lead to heart disease, also known as atherosclerosis) and transports it to the liver. For dosing as well please consider supporting our work with your healthy habits can help increase HDL levels. Are many steps you can raise your good cholesterol that cleans up the arteries contributes. Creating a page that has been shown to help you through the process to smoking. ``, `` Comprehensive and informative material. ``, try to a! That including olive oil and soybean oil are mainly unsaturated fat, which, in turn, helps HDL. 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