How to raise HDL cholesterol by eating certain foods and avoiding certain food items.
Please consult your doctor if you have high cholesterol.
A low level of HDL (less than 35mg/dL) is considered as a risk factor, even if your total cholesterol is within limits, i.e. your risk of heart disease is elevated. It is found that even small increases in HDL cholesterol could reduce the risk of heart attacks. For each 1 mg/dL increase in HDL cholesterol there is a 2 - 4% reduction in the risk of coronary heart disease.
You can raise your HDL cholesterol by simple life style modifications. Regular aerobic exercise within your target heart rateand weight loss will help. You can raise the level of HDL cholesterol by the following:
- Foods that raise HDL cholesterol include onions, omega-3 acids, and soluble fibers. Eat half a raw onion a day raises HDL (good) cholesterol an average of 25 percent in most people with cholesterol problems.
- Eat at least two servings of foods high in soluble fiber. Soluble fiber is found in whole grains, oats and oat bran, brown rice, fruits such as citrus fruit, apples, grapes, etc. and legumes & lentils. The soluble fiber raises HDL levels and helps lower total cholesterol. The wholegrain are also good source of linoleic acid.
- Use cooking oils higher in monounsaturated fats, such as canola or olive oil. It is found that monounsaturated fats raise HDL levels.
- Increase your consumption of omega-3 fatty acid foods such as fish, cold-pressed flaxseed oil, safflower oil, sunflower oil, canola oil, dark green vegetables, etc.
- Eat at least two servings of soy (phytoestrogens) products. Tofu, tempeh, and TVP (texturized vegetable protein) may help raise HDL levels. Include at least two servings each day.
- Avoid trans fatty acids i.e. hydrogenated oil or vegetable shortening (Dalda, Rath, and Vanaspati in India). Choose a liquid or semisoft variety of margarine in your diet Trans fatty acids are found in and many fast foods and french fries, baked goods such as cookies, crackers and cakes. Remember, the softer the spread, the less trans fat it contains.
- Avoid refined carbohydrates like sugar and refined flour. These have shown to raise blood cholesterol and triglycerides.
- Avoid food sources of cholesterol such as egg yolk, liver, kidney, brains, etc. Foods to avoid high cholesterol
- Avoid high fat dairy products such as regular milk, cheese and cream.
- Reduce alcohol intake. However, alcohol (wine or beer) in moderation may raise HDL levels. However, if your do not drink, don't start to raise HDL, it is not a medicine.
- Do aerobic exercise (brisk walking, jogging, etc.) every alternate day.