Foods That Raise HDL Cholesterol

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Foods That Raise HDL Cholesterol

Post  mrsamct on Thu Aug 18, 2011 6:19 am

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High Density Lipoproteins (HDL), are a 'good cholesterol', which, if present in high levels in the body, can reduce the chances of a heart attack and other cardiovascular diseases. The reason behind this is, HDL reduces fatty deposits or atheroma, in the arteries. When spoken of in general terms, the word cholesterol only creates fear, because what most people are told or are aware of is LDL or Low Density Lipoproteins, which are indeed bad for the body. It is this 'bad cholesterol' that tends to stick to the walls of the arteries, thus bringing about a heap of health issues for most people. Thus, it is of extreme importance that people understand the vitality of HDL cholesterol in their body, and if they are lacking it, learn how to raise HDL.

Raising HDL

According to medical specifications, the ideal HDL level for both men and women is 60mg/dl or higher. While 40mg/dl or anything below that is risky for a man, for a woman 50mg/dl or lower is unsafe. What does a person do in a situation like that? How do you raise HDL cholesterol. There is a lot that a person can do to raise HDL levels in the body. One of the ways to do so is by consuming foods that raise HDL cholesterol levels. Weight issues, excessive smoking, and alcohol, are some of the surest way to ruin your health. Giving up on these vices along with some weight loss is one of the many ways to raise HDL. Coming back to foods that help raise HDL… You may wonder how to raise HDL cholesterol with foods. The answer is simple. Learn about foods that are good and bad for your body. You never know, all this time you may have been consuming foods that were bad for your system, while believing they weren't, and vice-versa. Don't worry, it isn't long before we start going over foods that raise HDL cholesterol naturally.

How to Raise HDL Cholesterol with Foods

There are innumerable foods that raise HDL cholesterol. An important point to bear in mind though, is to consume even these foods in moderation. After all, it is never a good idea to overdo the consumption of a certain product just because it qualifies as 'healthy'. Now that we've sufficiently gone over what HDL is, and what your precautionary measures towards good health should be, we'll look at foods to raise HDL cholesterol.

Omega 3 Acids: Consumption of foods that have a rich Omega 3 content are very good to control cholesterol problems, and increase levels of HDL.

* Fish (Salmon, Halibut, Herring, Sardines)
* Cauliflower
* Soy Products (Soybeans, Soy oil, Tofu, Tempeh)
* Cabbage
* Nuts (Walnuts, Almonds, Pecans, Hazelnuts, Pine nuts)
* Brussel Sprouts
* Flax seeds & Flaxseed Oil
* Berries (Strawberries, Raspberries, Bilberries, Black currants)
* Spinach
* Green Beans
* Mustard seeds
* Oregano

Cocoa: Isn't the thought of cocoa as a healthy food a good thought? It's true. Consumed in the right amount, cocoa can actually do more good than harm to your body. Now you can stay guilt-free while indulging in your favorite dark chocolate. Just make sure that you don't overdo it.

Eggs: Always considered an unhealthy item that could contribute to high cholesterol levels, most people steer clear of them. Truth is, eggs are high in cholesterol, but it is HDL that it is high in, so you need not worry the next time you feel like having some eggs. As always, moderation is the key.

Whole Grain: If you are one of those people who've enjoyed living on foods filled with carbs and starch, it's time to switch over to whole grain options. Whether bread or pasta, whole-wheat options are easily available nowadays, and that is the path you should choose to lean towards. In all honestly, grains are best kept away from altogether, but since that isn't entirely possible for some, this is definitely a safe option.

Onion: There is a bunch of people out there who do not like onions, but they are in fact a very good food item if you are looking to increase HDL cholesterol. Onions have anti-inflammatory properties, and are very good for healing the artery as well.

Garlic: Another naturally anti-inflammatory food, garlic, is a very good natural remedy to protect your cardiovascular system.

Red Wine: The belief that alcohol consumption only does harm has been defied by adding red wine to the list of foods that increase HDL cholesterol. Make no mistake though, drinking too much wine can be unhealthy for you. An average of one glass a day for women, and one or two glasses a day for men, is fair consumption.

While the above mentioned were foods that are good for you, foods that you must stay away from are, high fat dairy products (cheese, cream, etc.), refined carbohydrates, and trans-fatty acids (vegetable shortening or hydrogenated oil). Now that you know what foods are good or bad for you, you can change your choices, and start eating healthy.

mrsamct

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