21 Tips How To Increase Good Cholesterol & Lower Bad Cholesterol

Many people think that cholesterol is bad and it can lead to serious health problems.  However, it is the wrong belief. The truth is that cholesterol is vital if you want to live a long and healthy. Without cholesterol in your body, we cannot produce sex hormones like testosterone and estrogen, adrenal hormones that control the blood pressure, boost metabolism and ensure the supply of essential nutrients such as vitamin D.

In fact, not all cholesterol in the body is bad. The low-density lipoprotein or LDL plays the important role in keeping the cell stability and ensure the healthy function of organs and tissues in our body. Meanwhile, high-density lipoprotein or HDL is called bad cholesterol because it damages the organs and tissues in your body. If HDL is high, it can lead to a number of serious health such as stroke and heart attack.

Research and studies have shown that changing your lifestyle can make your good cholesterol stay ahead of the bad cholesterol. Moreover, here are amazing tips and methods on how to increase good cholesterol and lower bad cholesterol in the body we would like to introduce to you in this article in AllRemedies.com.

I – Methods On How To Increase Good Cholesterol And Lower Bad Cholesterol Levels In Body

1. Practice Cardiovascular Exercise

Cardiovascular exercise not only helps you lose weight but also increase the good cholesterol in body. Therefore, if you are looking for the methods on how to increase good cholesterol and lower bad cholesterol levels in the body, you should not ignore cardiovascular exercise. According to a study published in the Journal of Sports Sciences, running or walking 50 to 60 minutes a day, five days a week for about 3 months, you can lose significant weight, reduce blood pressure and decrease bad cholesterol levels while increasing the good cholesterol level. Furthermore, according to an analysis in the Archives of Internal Medicine, the moderate-intensity aerobic exercise such as cycling, walking or continuous swimming can increase HDL levels efficiently if you perform at least 15 minutes per day.

Read more: 58 Best Natural Home Remedies for High Blood Pressure Control

2. Quit Smoking

how to increase good cholesterol in body

Smoking is a reason why you have high cholesterol. Smoking reduces the concentration of HDL cholesterol in the body; therefore, it can lead to a number of serious problems. If you want to find the methods on how to increase good cholesterol and lower bad cholesterol levels in the body, you should quit smoking. The Biomarker Research has shown that three weeks of quitting this bad habit can increase HDL levels by as much as 30 percent.

See more: 29 Best Natural Home Remedies for Low Blood Pressure Fast

3. Reduce The Intake Of Alcohol

High alcohol consumption may increase the bad cholesterol and lower the good cholesterol levels, thus increasing the risk of heart diseases [1]. Therefore, it is important for you to drink moderate amounts of alcohol. That helps increase HDL, the good cholesterol in body. [2]

It is great if you do not drink alcohol. If you drink alcohol, it is time for you to limit yourself to one drink a day.

4. Eat Almonds

Consuming a small serving of almonds a day is considered as one of the amazing effective tips on how to increase good cholesterol levels in the body by as much as 16 percent for twelve weeks. This result was proven by the research published in the Journal of Nutrition. According to researchers, nutrients present in almonds can reduce the bad cholesterol, LDL in the body.

It is recommended eating a small handful of almonds with a piece of fruit for your snack. It is healthy and nutritious.

5. Reduce The Intake Of Processed Foods

American people are craving processed foods. According to researchers, processed foods are loaded with high amounts of saturated and trans fats. Overconsumption of saturated and trans fats may affect cholesterol levels negatively. Trans fats may reduce HDL levels, good cholesterol in your body.

It is recommended checking food labels for trans and saturated fats. Furthermore, you should limit package snacks, deserts, powdered creamers, and fried foods.

Learn more: List of 22 Foods High in Cholesterol to Avoid

6. Increase The Intake Of Fiber

Fiber is a great nutrient for bowel movements. Eating enough fiber can help regulate bowel movements and prevent constipation. A report published by the National Heart, Lung, and Blood Institute, has shown that soluble fiber is effective in blocking the absorption of cholesterols in the bloodstream.

Fiber should not be ignored when you want to look for the effective ways on how to increase good cholesterol and decrease bad cholesterol levels in the body. It is recommended eating fiber-rich foods such as lentils, beans, blueberries, apples, oatmeal, and flaxseeds. However, overconsumption of fiber can reduce the risk of gastric distress. Therefore, to be healthy, you should increase your fiber intake slowly and drink plenty of water.

Read more: A List of 38 Best Foods High in Fiber

7. Be Active

Exercise increases HDL levels. Being active is one of the amazing tips on how to increase good cholesterol and decrease bad cholesterol levels in the body.  According to a study, running the marathon helps raise the levels of HDL effectively. To have good cholesterol increase, it is recommended for running seven miles a week or taking part in any aerobic activity.

Check also: There's A Yoga Pose For Every Health Problem You May Experience

8. Lose Weight

how to increase good cholesterol level

If you want an increase in HDL levels, you should not get too fat. According to one report, every pound of fat loss can result in a 1 percent rise in HDL. We do not say that you have to put yourself into a toothpick, but you should work, exercise and diet to lose some excess fat and add muscle to your body. Weight loss is not an easy journal for some people. But you can do it with the dietary modifications and exercise. That helps raise HDL levels effectively.

Read more:  49 Best Natural Home Remedies for Weight Loss Fast

9. Limit Simple Carbs

Many studies have proved that eating good fats and protein along with whole grains and veggies is better than having high-carb diets with full of bread, pasta, and sugar. Eating too many fats and carbohydrates decrease the HDL levels. If you want to raise good cholesterol, you should eat more slower-burning carbs such as fruit and beans. It is one of the best tips on how to increase good cholesterol and lower bad cholesterol levels in the body we would like to introduce to you in this article.

10. Increase The Intake Of Vitamin B3

Increasing the intake of vitamin B3 or niacin can increase HDL levels as much as 20 percent, especially for people with cholesterol problems. This is one of the effective tips on how to increase good cholesterol and decrease bad cholesterol in the body we would like to mention in this article. It is recommended eating vitamin B3 rich food. Taking vitamin B3 supplement may result in side effects such as heartburn, facial flushing, and liver damage if you take too much. Therefore, it is important for you to consult your doctor before trying vitamin B3 supplements.

Get more: 30 Quick Home Remedies for Heartburn Relief

II – Foods On How To Increase Good Cholesterol & Lower Bad Cholesterol Levels In Body

1. Olive Oil

Talking about amazing tips and good foods on how to increase good cholesterol and lower bad cholesterol levels in the body, you should not ignore olive oil. Olive oil is a great replacement for saturated fats in your diets such as lard and butter. Olive oil contains healthy unsaturated fats that are good for your health. Monounsaturated fats present in olive oil are effective in increasing HDL cholesterol and improving the HDL function, according to a recent study.

Read more: Olive Oil for Skin Care – 15 Uses & Benefits

2.   Groundnut Oil

If you are looking for the ideal foods on how to increase good cholesterol and decrease bad cholesterol levels, you should not ignore groundnut oil. Groundnut is monounsaturated oil. Higher temperature cooking does not result in the nutrient loss in groundnut oil like other oils. However, it is important for you to know that groundnut oil is loaded with calories. Therefore, you should use it sparingly if you are want to lose weight.

3. Rapeseed Oil

Rapeseed oil is also included in a list of oils on how to increase good cholesterol and lower bad cholesterol levels in your body. Rapeseed oil is good for the heart because it is rich in monounsaturated fats. Furthermore, rapeseed oil can be cooked at the high temperature without nutrient and benefit loss.

Check also: 34 Health And Beauty Benefits Of Grape Seed Oil

4. Oily Fish

Oily fish is another oil on how to increase good cholesterol and decrease bad cholesterol levels we would like to introduce to you in this article. Oily fish is loaded with omega-3 fatty acids that can increase HDL and reduce LDL cholesterol levels. It is recommended consuming two or three portions of oily fish such as mackerel, salmon, or sardines to boost the omega-3s and lower your saturated fat in your diet.

Get more: 22 Health And Beauty Benefits Of Cod Liver Oil

5. Walnuts

Walnuts are loaded with polyunsaturated and monounsaturated fats. Furthermore, it also has a great amount of omega-3 fatty acids. Therefore, it is not surprising when walnuts are a great food on how to increase good cholesterol and lower bad cholesterol levels in the body. It is recommended eating a handful of walnut daily to reduce LDL readings and increase the levels of HDL cholesterol in your body significantly.

6. Avocados

how to increase good cholesterol

Avocados not only reduce LDL cholesterol but also increase the levels of the good cholesterol. Avocados contain a great amount of soluble fiber as well as plant sterols that decrease the level of LDL cholesterol in the body. Furthermore, monounsaturated fat present in avocados is effective in boosting HDL cholesterol. Avocados should be included in a healthy, balanced diet. It is an effective way on how to increase good cholesterol levels in the body.

Read more: Avocado Oil for Skin and Hair Care – 28 Benefits and Uses

7. Almonds

Almonds [3] are also one of the healthy foods on how to increase good cholesterol and reduce bad cholesterol in the body. Almonds oil are loaded with heart-healthy fats that are effective in raising HDL levels in the body. According to a research conducted in 2015, consuming a small portion of unsalted almonds daily can increase the levels of HDL cholesterol in body by 14% for six weeks.

8. Blueberries

Blueberries [4] are rich in antioxidants. Blueberries have the power to raise levels of HDL cholesterol in body. According to a recent study, eating a small bowl of berries daily for 8 weeks can help elevate HDL levels by 5%. Therefore, adding blueberries is one of the effective ways on how to increase good cholesterol and reduce bad cholesterol in the body.

9. Kidney Beans

Increase the intake of kidney beans [5] can help increase your LDL/HDL ratio. That is a wonderful way on how to increase good cholesterol and lower bad cholesterol level in the body.  Kidney beans help raise the level of good cholesterol because it is loaded with antioxidants. According to a recent study, diets high in antioxidants can increase HDL cholesterol levels effectively.

10. Orange Juice

Drinking two or three glasses of orange juice [6] daily can raise HDL cholesterol level. Researchers have found out that a bioflavonoid called hesperidin in oranges can boost the level of good cholesterol in body. Therefore, if you are looking for the effective ways and tips on how to increase good cholesterol and reduce bad cholesterol in the body, you should not ignore orange juice.

Learn also: 27 Health and Beauty Benefits of Drinking Green Tea

11. Whole Grains

Whole grains [7] such as cereals, bran, and wild or brown rice can make your HDL increase. This is because whole grains are loaded with fiber.

To increase good cholesterol and reduce bad cholesterol, it is recommended eating at least two servings of whole grains daily. Particularly, you can have a bowl of oatmeal for your breakfast, eat whole grain bread for lunch and have brown rice for dinner.

These are 21 home remedies, foods, and ways on how to increase good cholesterol and lower bad cholesterol level in the body. We hope that you can find this article useful and informative. Any questions you want to ask can be left in the comment section. We will answer as soon as we can. Thank you for reading.

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