How Can You Naturally Increase Good HDL Cholesterol

Did you know that in addition to good nutrition, exercise also influences the increase in good cholesterol in the body? It is recommended to do aerobic exercises for 30 minutes several times a week

HDL cholesterol or high density lipoprotein is also known as good cholesterol. It is important to keep overall cholesterol low, which is what your diet can do.

Diet tips to increase good HDL cholesterol

• Avoid processed foods  that are high in carbohydrates. These then raise blood sugar levels and lower the level of HDL cholesterol.
• Avoid eating high-fat foods, especially those that contain hydrogenated fats (trans fats) such as deep-fried foods, French fries, salty cookies, etc.
• Include unsaturated fatty acids in your diet, such as olive oil, avocado, and dried fruits.
• Then increase the amount of fiber in your diet. They lower the level of LDL cholesterol in the body and then increase the HDL cholesterol at the same time. Fiber is found in fruits, vegetables, legumes and whole grain muesli.

• Also, exercise helps in increasing HDL cholesterol; It is important to lead a healthy life and to exercise for at least 30 minutes several times a week. You will also lose extra pounds, if you have any, or help the body maintain its ideal weight. This is good for reducing bad cholesterol as well as increasing good cholesterol.

Foods that promote an increase in HDL

In the following, we will introduce you to some foods that generally lower the cholesterol level but then increase the proportion of good HDL cholesterol.

Unsaturated fatty acids

They have a positive effect on HDL cholesterol, especially omega 3 fatty acids, which are contained in various fatty fish such as salmon, tuna, cod, mackerel, sardines, herring and trout.

In addition, these are also contained in dried fruits (such as nuts, almonds …) and seeds (such as pumpkin seeds, flax or hemp seeds).

Healthy fatty acids can also be found in vegetable oils such as olive oil, avocado oil, rapeseed oil, safflower oil and sunflower oil. Soy products and green leafy vegetables are also recommended  . 

Foods high in soluble fiber

Add two servings of soluble fiber to your daily diet found in whole grain cereals, legumes, fruits, and vegetables.

Onions

Eating half a raw onion every day helps increase HDL cholesterol levels by up to 25 percent.

Eggs

While eggs are on the “forbidden list” for cholesterol, they help increase the levels of good HDL cholesterol. This is only the case if you don’t eat more than two eggs a week. In theory, however, you can eat more protein because the cholesterol is in the egg yolk.

Food with a high percentage of polyphenols

Polyphenols carry important antioxidants into the body that slow down the oxidation of HDL and thus increase its levels. These foods include berries, cocoa, tea, blueberry juice, and others.