7 Tips to Increase Good HDL Cholesterol
Increase Good HDL Cholesterol- HDL means High-Density Lipoprotein, which is good for the heart. Losing HDL can increase the possibility of obesity and heart diseases. If you want to improve the HDL than improve your eating habits and lifestyle strictly.
Today I am going to share seven tips from which you can improve your HDL cholesterol quickly.
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- Walking:- Start walking, jogging or cycling, whichever exercise which you can do easily. It helps in increasing heartbeats. Do physical activities daily for at least 40-50 minutes. By doing exercise daily, it helps in increasing stamina and reduces the fat and makes the body fit and flexible. It also helps in removing toxins from an organization, which makes the body healthy.
- Control Your Weight:- If you are overweight or suffering from obesity, then you must have to work harder to reduce weight. Remember, all the health problems are starting from the stomach, if you have a good stomach, it is good, but if you are suffering from an overweight or stomach problem, then this can be dangerous for you. In women’s, it is about 80 CM, and in men, about 90 CM waist is the signal to start reducing the weight. Do not avoid it. Begin to focus on your diet and exercise. You can skip your dinner and eat only fruits and one lemonade to reduce weight.
- Quit Smoking:- Everybody knows that smoking is dangerous for health, but I still don’t understand why people love smoking. Do you know the answer? If you remember, share it with all in the comment box. Anyways, Smoking increases the bad LDL Cholesterol in the body. If your HDL cholesterol is less than you must stop smoking the cigarette and any tobacco product to reduce LDL cholesterol and to gain HDL cholesterol. Otherwise, you have throat cancer, stomach cancer, etc. Life is yours; it is up to you what you want to choose, a good healthy life and happy moments with family or a bad, unhealthy life with a depressed family.
- Gain Good Fat:- Say ‘NO’ to trans fat and stop eating or reducing the quantity of fried food, junk food, dairy products, and cookies, which are the significant source of trans fat. All these eating products are made in hydrogenated oil, which increases obesity and LDL cholesterol and heart problems in the body. Replace hydrogenated oil with monosaturated oil. You can find various verities of monosaturated oil like mustard oil, olive oil, peanut oil, avocado, and canola oil. Use any of this oil at home to make healthy food. You can change the oils occasionally at home. To gain the Omega 3 fatty acid in the body, you can eat any of these- fish, almonds, walnut, pistachio, watermelon, fenugreek, and flax-seeds.
- Add More Fiber in Food:- Wheat bran, oats, whole grain, apple, grapes, tangy fruits, vegetables, beans are a great source of fiber food. Eat 2 or 3 items per day to gain good health. Food without fiber can cause you the severe problem of constipation, and later, it can be converted into the piles, which is a harrowing disease. Remember, all the health issues start from the stomach, so choose your food wisely.
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- Soybean:- There is a conflict between some scientists about the benefits of soy. But lots of scientists and companies say that eating 25 grams of daily soybean can grows the good HDL cholesterol in the body.
- Dairy Products:- Sometimes, dietitian suggests to avoid drink milk or milk products for reducing the weight. It is because milk and milk products have high fat. But research says that some elements in milk help in reducing dangerous LDL cholesterol and triglycerides. Skimmed milk and toned milk are good options for juice. (Drinking warm milk before sleep helps in sound sleep).
I am sure these seven tips will help you to increase good HDL Cholesterol quickly to maintain a healthy and happy life.