Increase Good Cholesterol Naturally

Did you know that in addition to diet, exercise can also be a good way to increase your good cholesterol levels? It is recommended to do 30 minutes of aerobic exercise several times a week.

HDL cholesterol, also known as good cholesterol, is essential for keeping your overall cholesterol level down. Increasing the good cholesterol therefore allows you to be in better health.

To do this, nothing could be simpler: you just need to change your eating habits.

Diet tips to increase good cholesterol

• Avoid consuming processed and high carbohydrate foods. Because they can increase the sugar level in your blood and decrease the amount of good cholesterol it contains.
• Do not eat foods high in fat. Especially those that contain trans or hydrogen fats, such as fried foods (fried potatoes for example), or snack cakes.
• Incorporate monounsaturated fats in your diet. Like those contained in olive oil, avocados or dried fruits.
• Try to get more soluble fiber as part of your diet. Because they help reduce LDL cholesterol and increase HDL. You can find these fibers in fruits, vegetables, pulses and whole grains in particular.
• Exercise to raise your HDL cholesterol levels. It is important to have a healthy lifestyle and do aerobic exercise for 30 minutes a day, several days a week.

This allows you, at first, to lose the extra pounds that you may have. By maintaining your ideal weight, you will have more chances to lower your bad cholesterol, and to increase the good cholesterol.

Foods to Increase Good Cholesterol

In the rest of this article, we’ll give you a list of foods that will help lower your overall cholesterol level by increasing your HDL levels.

Monounsaturated fats

They have a positive influence on HDL levels, especially omega 3 fatty acids. They are found in certain fatty fish, such as salmon, tuna, cod, mackerel, sardines, herring or trout.

Dried fruits, such as nuts, almonds or peanuts also contain monounsaturated fats. Just like flax, squash or hemp seeds.

Remember to consume healthy vegetable oils. they are found in olive, avocado, rapeseed, sunflower and safflower oil. Green vegetables and soy, as well as its derivatives, are also great for your health.

Foods rich in soluble fiber

Consume soluble fiber daily. You can find it in whole grains, pulses, vegetables, as well as fruit.

The onions

Eat half a raw onion a day, including it in your salads for example. This will increase your HDL cholesterol by 25%.

Eggs

Eggs are generally included in the list of foods to avoid when you have high cholesterol. But this food can increase HDL cholesterol quickly.

Do not consume more than two per week. If you like, eat egg whites rather than yolks. Because these contain most of the elements harmful to the health of your arteries.

Foods rich in polyphenols

The consumption of foods rich in polyphenols helps to slow down the oxidation of HDL cholesterol. And therefore to increase its concentration in the body.

You will find polyphenols in many foods, such as berries, cocoa, tea, and cranberry juice.