There are two types of cholesterol. Good cholesterol, the bad cholesterol. Good cholesterol is called HDL, and bad cholesterol is called LDL.
HDL removes excess cholesterol and plaque from the arteries and sends it to the liver.
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Risks associated with low HDL cholesterol
if the HDL level is low, the risk of heart disease, heart attack, and stroke increases.
How to improve HDL cholesterol
Follow our following tips to improve your HDL cholesterol and reduces your chance of getting heart disease
Tips to increase HDL cholesterol
EAT FISH
HAVE FRUITS
CONSUME VEGGIES, GRAINS
LIMIT RED MEAT, SIMPLE SUGARS
GET ACTIVE
LOSE WEIGHT
Fish
Fish like salmon, mackerel, tuna, sardines, and trout should be consumed frequently to increase good cholesterol.
Flaxseeds
Flaxseeds are also rich in omega-3 fatty acids. According to research, it may help cut the risk of several malignancies, maintain a healthy weight, and control cholesterol and blood pressure.
Change your cooking oil
Mustard oil and olive oil should be used for cooking.
Include more grains
Oats, pumpkin seeds, and sprouted grains increase good cholesterol.
Increase fruits intake
Eating fruits like blueberries, blackberries, apples, bananas, and papaya daily will increase good cholesterol. Fruits high in soluble fibre promote blood flow and reduce cholesterol levels in the body.
Eat more fiber.
Take greens and vegetables that are high in fiber. Fiber is the component of plant foods that our bodies cannot digest or break down ( vegetables, grains). Fiber can help decrease cholesterol, improve blood sugar control, and may even help prevent intestinal cancer.
Exercising daily
Regular exercise is one strategy to boost HDL levels. Exercise even helps to strengthen your heart and circulatory system.
Limit these
Limit consumption of meats and full-fat dairy products. Cut down on cakes, cookies, fried foods, and margarine.
Quit smoking
A review of research published in the journal Biomarker Research discovered that HDL levels could improve by up to 30% within three weeks of quitting smoking.
