There is a number of effective ways that you can go about how to raise HDL cholesterol. In this article, you will find 5 specific ways to raise HDL cholesterol.
All of them will help to raise HDL, but combined together they’ll not only increase HDL cholesterol but bring you to optimum health.
Finally, there’s 1 controversial way to use for increasing HDL, which regards alcohol.
Raising HDL with Effective Supplements
There are many supplements that raise HDL cholesterol. For example, adding niacin in your diet as it is one of powerful supplement known in raising HDL cholesterol levels. Also called “nicotinic acid” Niacin is a type of water-soluble B vitamin.
It lowers your LDL “bad cholesterol” and also keeps your digestive system, skin, hair, and nervous system healthy. Niacin’s dual effect on cholesterol i.e. decreasing your bad cholesterol and raising your “good” or HDL cholesterol makes it a perfect choice for healthy heart and body.
Another supplement that increases good cholesterol is red yeast rice. It not only raises HLD but also reduces LDL (bad) cholesterol.
A final combination of effective and proprietary supplements is Lipi-Rite. This is the supplement I used to increase my HDL levels, plus lower total cholesterol and LDL. It contains Niacin, red yeast rice plus other supplements that help in cholesterol like phytosterol, garlic and policosanol.
Raising HDL Cholesterol levels by quitting smoking.
Smoking and alcohol are known to lower your HDL levels and also disturb your overall lipid profile. Even passive smoking carries a risk of heart disease and lower HDL levels.
The good news is that once your quit smoking and cut-down alcohol consumption, your HDL levels will come back to normal.
How to Raise HDL Cholesterol with Alcohol – Controversy!?
There’s some controversy regarding alcohol and HDL cholesterol. While alcohol (eg red wine) in moderation may help to increase HDL cholesterol, the issue is that alcohol is bad for the health overall.
Plus the moderation issue, is always something that many people find it hard to agree. What is moderate for you is not for another (You may drink 3 glasses of wine and still be sober, but someone else with 1 glass may run for the toilet and vomit).
Best options: If you don’t drink, don’t start. If you do, drink in moderation 1 or 2 (small) glasses a day. We’re defining moderation now.
How to raise HDL Cholesterol by selecting the right foods?
Eat foods that increase HDL cholesterol levels like canola, extra virgin olive oil, vegetable oils, fish, vegetables and fruits. Add soluble fibers like oats, vegetables and fruits in your daily diet to give you extra edge in increasing your HDL cholesterol and lowering your LDL or “bad” cholesterol.
Cut down use of saturated and trans-fats since these fats increase your LDL or “bad cholesterol” levels. You can simply avoid chips, cookies, cakes, and fast foods to decrease these unhealthy fats in your diet.
How to raise your HDL thru aerobic exercise?
Aerobic exercise is one of the most enjoyable ways of doing it. Regular moderate exercise raises HDL cholesterol significantly and this is just one of many benefits of aerobic exercises.
Learn more about HDL LDL cholesterol here.