Diet to Improve HDL Levels
The human body contains two different types of cholesterol.
- Low density lipids (LDL)
- High density lipids (HDL)
The presence of LDL is extremely dangerous for the proper health condition of the body. It leads to cardiac disorders, disruption on the circulatory system of the body, high blood pressure and many more. However, the presence of HDL in the body is quite advantageous. Thus, people always try to increase the HDL content of the body. And this can be achieved by carrying out some amount of modifications in the diet and the lifestyle of the individuals.
Here we shall discuss on the various important diet changes, which should be carried out to improve the HDL levels.
Diet to Improve HDL Levels
A proper changes in the diet of the individuals helps to improve the level of the high density lipids of the individuals. Here are some important food items, which help to improve the HDL level effectively.
Fishes Rich in Omega-3 Fatty Acids
Fishes such as tuna, sardines, salmon, trout, mackerel are huge sources of Omega-3 fatty acids. These contain high levels of poly-unsaturated fats. They also reduce the quantity of triglycerides and LDL. This, reduces the LDL to HDL ratio. Thus, the content of HDL in the body automatically gets increased. Omega-3 fatty acids is a rich source to get rid of the LDL cholesterols and enhance the HDL cholesterols. Also, these lower the risk of high blood pressure and heart attacks.
Olive oil contains a lot of anti-oxidating properties. This helps to burn out the bad fats and LDL cholesterol and triglycerides. This also increases the HDL cholesterol in the body. This makes the cardiovascular system efficient and eradicates cardiac ailments like blood vessel blockage, arterial blockage, heart problems, heart attacks, high blood pressure. IT also increases the pumping activity of the heart making it efficient.
Coconut oil contains lauric acid. Add some amount of coconut oil along with olive oil, while cooking. Do not use refined oil at all. This keeps the ratio between LDL and HDL proper and increases the HDL quantity in the blood. This again prevents the various cardiovascular problems and helps to maintain a healthy life.
Fiber Rich Food Items
Oats, barley, apples and pears contain a lot of soluble dietary fibers. These food items help in enhancing the quantity of the high density lipids in the blood and absorb the unwanted bad LDL cholesterol. They also help to get rid of the triglycerides. Thus, including the fiber rich food items in your regular diet is another effective dietary modification, which needs to be carried out in case an individual is suffering from high LDL cholesterol.
CorianderCoriander is another important food item, which is anti-diabetic and hyperglycemic in nature. These seeds, if used regularly in the diet helps to increase HDL and decrease the ration of LDL to HDL. The seeds are grinded and mixed with water. The solution if consumed on a daily basis, lowers the level of triglycerides, LDLs and increases HDLs effectively. This also prevents any arterial blockage and makes the functioning of the heart smooth and efficient.
Walnuts, peanuts, almonds, cashew, macademia and sunflower are some of the nuts, which are recommended for people suffering from lower levels of HDL or increased level of LDL in their bodies. The nuts, if consumed regularly lower the LDL to HDL ratio minimum and eradicate several cardiac ailments effectively.
Some Food Items to Avoid
Food items, which are highly rich in trans fats or saturated fats shall be avoided. Following is a list of the food items, which shall be removed from the diet chart of the patients, who need to increase the level of HDL and get rid of bad cholesterol.
- Dairy products like butter, wholemilk, cream contain high LDL and saturated fats
- Processed meat like sausage also contains high saturated fats and LDL.
- Baked foods like pastries, cookies are high in trans fats and saturated fats.
- Fatty meat products also contain high levels of cholesterol and saturated fats.
- Solid fats like cocoa butter are rich in high saturated fats.
All the above 5 food products shall essentially be avoided. If they are not avoided, they pose a huge threat to the lives of the individuals suffering from high level of LDL cholesterol.
Also, try to carry out physical activities and avoid smoking and alcoholism to lead a healthy life devoid of saturated fats and LDL cholesterol. All these together, aid in enhancing the level of HDL cholesterol and lead a healthy and fit life.
Herbal Supplements to Improve HDL Levels
- Total Heart Support: 2 capsules, twice daily
- Arjuna Tea: 1 Cup, twice daily
- Arjuna Capsules: 2 capsules, twice daily