How to Improve HDL Level

How to improve HDL level without increasing LDL level is being searched nowadays. Since a lot of people want to start a healthy lifestyle. HDL is a good kind of cholesterol while LDL is the bad kind of cholesterol. HDL is playing a role by taking back the cholesterol to the liver, and there, the cholesterol will be destroyed. So, how to increase the level of HDL in your body? 

How-to-improve-hdl-level-with-avoiding-foods-which-contain-trans-fatsAvoid Foods Which Contain Trans Fats

The reason why you need to avoid foods that contain Trans fats is because that kind of fats increasing the bad kind of cholesterol and decreasing the good kind of cholesterol. Trans fats are usually found in fried foods, biscuits, and snacks. Consume fresh fruits of vegetable salad as the replacement for your unhealthy snacks. You are also able to drink whey protein milk. Whey protein is good for lowering the level of LDL cholesterol. 

How-to-improve-hdl-level-with-consuming-more-omega-3-fatty-acids

Consume More Omega 3 Fatty Acids

This one is how to increase HDL level by food. Consume more foods that contain a lot of omega 3 fatty acids. Omega 3 fatty acids will not affect your LDL, instead, it will increase the level of HDL in your body and reduce your blood pressure. Some kinds of fish such as salmon, mackerel, herring are known for their bunch of omega 3 fatty acids. You are also able to get omega 3 fatty acids from walnuts or almonds. 

How-to-improve-hdl-level-with-consuming-foods-which-contain-soluble-fibers

Consume Foods which Contain Soluble Fibers

There are two kinds of fibers, they are soluble fibers and insoluble fibers. Both of them have benefits for the health of your heart. But soluble fibers are able to lower the level of LDL in your body. You are able to add soluble fibers in your daily meals by adding oats, vegetables, nuts, and fresh fruits. 

How-to-improve-hdl-level-with-working-out

Make Sure You Have Time to Work Out

The next tip of how to improve HDL level naturally is by working out. By exercising, you are able to increase the level of the good cholesterol or HDL in your body. Spare at least 30 minutes every day for working out. You are able to do something small such as go to your office with a bicycle or choose the stairs instead of the elevators. 

How-to-improve-hdl-level-by-stop-smoking-now

Stop Smoking

Quitting smoke is the next tip of how to raise HDL cholesterol level. It is because in a cigarette there is a chemical material which is called acrolein. This chemical material stops the activity of the good kind of cholesterol to distribute fats to the liver so that it causes artery narrowing or atherosclerosis. From that explanation, it can be concluded that smoking is the main reason why people get a heart attack or stroke. 

How-to-improve-hdl-level-by-avoiding-obesity

Avoid Obesity

Too much body weight will affect the level of HDL in your blood. If you have obesity, by reducing 3 kg of your body weight will increase the HDL for about 1mg/dL. Consume less calories and exercise regularly. This is also can be the tip of how to improve HDL level.

What Foods Have High Cholesterol?

What foods have high cholesterol? That question must be the most common question being asked by those people who have high cholesterol. Cholesterol is actually needed by our bodies in order to produce vitamin D, hormone, and other substances to help our digestions. But eating too many foods that contain a lot of cholesterol will bring bad impacts to your heart. Here are some the kind of what foods contain high cholesterol.

What-Foods-Have-High-CholesterolFoods to Avoid If You Have High Cholesterol Level

  1. Red Meat

Pork, beef, and sheep’s meat are the kinds of red meat which contain a higher level of cholesterol than saturated fats. If you have a heart attack disease, all kinds of red meat are absolutely a no for you, since they can make it worse. American Heart Association suggests people with heart attack disease to eat salmon, nuts, and fish as a replacement for meat.

  1. Fried Chicken

Chicken can be a replacement of red meat since it contains less saturated fats. But if it is fried, the water content in chicken will be gone and it absorbs oil. So that fried chicken contains a high level of calories. The cooking oil used to fry the chicken only makes it worse.

  1. French Fries

Harvard School of Public Health mentions that French Fries contains a lot of cholesterol because of hydrogenated vegetable oils. Foods with hydrogenated oils tend to have a high level of trans fat.

  1. Ice Cream

One scoop of ice cream contains a higher level of fats and cholesterols compared to doughnut and burger. It will be better if you replace ice cream with frozen yogurt with less fat as your dessert. Or you can choose fruits. Fresh fruits have high fibers, vitamins, and also nutrition which are really good for your health. Fruits are one of the best foods that can reduce your cholesterol.

  1. Egg Yolk

An egg contains 186mg cholesterol, and mostly the cholesterol found in the egg yolk. That is why egg yolk is one of the kinds of what foods have a high cholesterol. It does not mean that you are not allowed to eat eggs. You just need to limit your consumption of eggs. If you consume eggs as your breakfast, it will be better if you don’t eat again for your lunch or dinner. 

What Foods Have A Positive Impact On Reducing High Cholesterol?

Not-only-one-of-the-kinds-of-what-foods-to-avoid-if-high-cholesterol

  1. Wheat

Not only one of the kinds of what foods to avoid if high cholesterol, wheat is also good to manage the sugar level in your blood. So it will be better if you change your bread with wheat bread for your breakfast.

Garlic-is-really-good-in-reducing-cholesterol

  1. Garlic

Garlic is really good at reducing cholesterol. It is also good for the health of your heart. Since it contains a high level of antioxidant. You can add garlic to your salad to make it even healthier.

brown-rice-with-high-fibers-are-also-good-to-decrease-blood-sugar

  1. Brown Rice

Brown rice contains vitamin B, magnesium, and phytonutrient to reduce cholesterol. The high fibers are also good to decrease blood sugar.

What Should Be Eaten and Not To When You Have Cholesterol

What foods contain cholesterol information are a lot out there, for you who want to control your cholesterol level. Bad cholesterol or LDL (Low-Density Lipoprotein) is the kind of cholesterol that can cause blockage of blood vessels to your heart or from your heart. That blockage will cause heart attack disease and cardiovascular. So that you need to avoid or control these kinds of what foods contain LDL cholesterol.

Foods that Contain LDL Cholesterol

  1. Butter

It is mentioned that 100 gram of butter contains 215mg of cholesterol. Even a spoon of butter contains 30mg of cholesterol. We know that it will be pretty hard to avoid consuming butter since it is contained in cookies, bread, biscuits, and etc. All we need to do is controlling the foods which contain butter.

  1. Clams

Although clams are included in the kind of delicious seafood which contains a lot of protein, consuming too many clams are able to increase the level of cholesterol in your body. In 100gr clams, contain at least 100mg cholesterol.

  1. Cheese

Cheese is actually a good source of protein and calcium, but cheese also contains pretty high level of cholesterol. Per 100 grams of cheese contain at least 123mg of cholesterol. That is why cheese is the kind of what foods contain bad cholesterol.

  1. Caviar

This expensive food also contains high level of cholesterol. It is mentioned that 94mg of cholesterol are found in a spoon of caviar.

  1. Processed Foods

Processed foods such as hot dog, frozen meat, sausage, and etc. contain bad cholesterol as claimed by American Heart Association. Processed foods are as bad as junk food in producing LDL cholesterol in your body.

What Foods Contain HDL Cholesterol?

  1. Apple and Pear

These two fruits contain high fibers which specifically can increase the level of HDL cholesterol and decrease the level of LDL cholesterol. Apple and pear are the kinds of what foods contain good cholesterol.

  1. Olive Oil

Although this kind of oil cannot be eaten directly, olive oil is able to increase the level of HDL cholesterol in your body. It is because olive oil has good fats. Change your cooking oil with olive oil to fry or cook your food. You can also mix olive oil with your salad as the dressing to make it even healthier.

  1. Almond

This nut contains fibers and fats which are really good in producing HDL cholesterol. Almonds, just like any other peanuts in general, contain plant sterols which is able to limit too much cholesterol absorption. You can consume almonds and any other kinds of peanuts as your snack, but you still need to pay attention to the calories.

  1. Fish

Fish such as salmon, mackerel, and tuna are good sources of omega 3. You can consume at least 2 servings of fish in a week in order to increase the level of HDL in your body. If you are allergic to fish or cannot eat fish, you are able to consume supplement of omega 3 in order to help your body producing HDL cholesterol.

5 Foods That Increase Cholesterol

Cholesterol is one of the diseases that frequently attack not only the elderly but also the youth nowadays which further puts the patients into a higher risk to get high cholesterol, thus, it is important for you to learn and know what foods that increase cholesterol and what foods to avoid. Cholesterol can be caused by rarely doing sports and running an unhealthy lifestyle. This unhealthy lifestyle highly triggers someone to have cholesterol such as often consume junk food, instant foods, be inactive and likes to eat seafood. If the cholesterol level is quickly getting an increase, then it may automatically cause other diseases to appear such as heart attack and stroke. Therefore, it is best recommended for you to know in advance the limits of normal cholesterol levels in the body so that you can control and regulate how far the development of cholesterol levels in your body is.

There are 3 kinds of cholesterol in our body including triglyceride, HDL (good cholesterol), LDL (bad cholesterol). Below are the normal limits of cholesterol levels in our body.

  • The normal limit of LDL is less than 159 mg/dl. If this cholesterol level is getting higher then it may give bad impact towards your body’s healthiness.
  • The normal limit of HDL is 150 mg/dl. The higher the number of HDL means it is better for your body.
  • The normal limit of triglyceride is similar to the normal limit of LDL. The higher the number of triglyceride means your body is at risk of having more diseases.

There are several foods that cause high cholesterol and triglycerides due to the high cholesterol substances they have. Thus, cholesterol is caused by having an unhealthy diet. Some foods that increase cholesterol in the body are:

  1. Seafood

foods-that-increase-cholesterol-seafood

Seafood is one of the most principal foods to avoid when you have high cholesterol level in your blood because, in every 10 gram of seafood, it contains high LDL level. Thus, it is recommended for you not to eat seafood for more than 10 gram.

  1. Sugar

foods-that-increase-cholesterol-sugarToo much eating sugar will not only cause you to get diabetes but also cholesterol. Once the obesity occurs, the cholesterol content in your body will be difficult to dissolve.

  1. Poultry

foods-that-increase-cholesterol-poultryThere is some poultry which has a high level of LDL including duck and chicken. If you consume them along with the skin, it means that you consume 160 up to 165 mg/dl cholesterol in one meal.

  1. Coconut oil and coconut milk

foods-that-increase-cholesterol-coconut-milkBoth coconut oil and coconut milk contain saturated fat and cholesterol around 185 mg, thus, for those people with cholesterol, it is best suggested to avoid eating these foods.

  1. Coffee

foods-that-increase-cholesterol-coffeeCoffee is actually fine to be consumed. However, when you add creamer and milk into it, then the effect to our body will be different. Those two contents will bring you into a risk of having higher cholesterol level.

Those are 5 foods that increase cholesterol where cholesterol sufferer must be aware of and avoid.

4 Best Foods to Eat for High Cholesterol

There are many foods to eat for high cholesterol. They are including fresh fruits that can lower the cholesterol level naturally, even though the process may take times compare to when you take cholesterol medicine. By consuming healthy food, you can also get more satisfying result because it is safer than consuming medicine and there is no side effect after you consume it.

Foods to eat when high in cholesterol are foods that can help lowering the level of bad cholesterol in your body. Below are some of the examples, many of the recommended foods to eat to fight high cholesterol are food that has low saturated fats and cholesterol substances.

  1. Omega 3

There are some kinds of good foods to eat for high cholesterol such as kinds of fish and omega 3. By consuming fish or high substances of omega 3, it is proven that it enables you to decrease your cholesterol level. One of the foods that contain high omega 3 substance is salmon fish.

According to a science journal, omega substance is able to lower the triglycerides level and bad cholesterol up to 20% and it can also increase the good cholesterol level in your blood. Not only that, salmon can also control the cholesterol level that further helps you to avoid heart diseases.

  1. Herbs and spices

foods-to-eat-for-high-cholesterol-herbs-and-spicesCinnamon is also other recommended foods to eat during high cholesterol. By consuming 2 tablespoons of cinnamons every day, It can lower your triglyceride and low-density lipoprotein. In addition, coriander is also a good idea to consume.

  1. Recommended fruits

foods-to-eat-for-high-cholesterol-fruitsIn addition, foods to eat for high cholesterol are many, including for the fruits and vegetables. Apple had been proven that it brings positive vibes especially throughout your body.   However, not only apple, avocado can also help you to lower the bad cholesterol level and increase good cholesterol at the same time. It is indeed really recommended to continuously eat avocado.

Next, apple vinegar is also considered as one of the best-recommended foods to eat high for cholesterol. Fruits that are rich in fiber are very good to be consumed by those who suffer from cholesterol. Other fruits such as pomegranate and orange are also another good idea to consume for people who have high cholesterol.

  1. Recommended vegetables

foods-to-eat-for-high-cholesterol-fruits-vegetablesThere are several kinds of vegetables that are best to consume when you have high cholesterol. Beans are highly proven to consume for those who suffer from cholesterol. They provide the source of carbohydrate that has resistance towards insulin that makes them good to be consumed by cholesterol patients.

Other best foods to eat for high cholesterol are wheat and brown rice. The fiber substances that they have been able to lower the bad cholesterol in your blood.

There are actually many other recommended foods to eat for high cholesterol, however, consuming healthy foods alone is not enough that you also need to do other activities such as sports and prevent yourself from eating foods that may increase your cholesterol level in your blood.