Tips : How to Increase HDL and Lower LDL

How to increase HDL and lower LDL tips are a lot out there for you who are looking for some information. There are two types of cholesterol. First is HDL (High-Density Lipoprotein), this is the good kind of cholesterol. The second is LDL (Low-Density Lipoprotein), this is the bad kind of cholesterol. If the level of your LDL is high and the level of your HDL is low, then your risk of getting high cholesterol is also high. Here are some tips to make your HDL higher and your LDL lower. 

How to Increase the Level of HDL

Here are some tips to make your HDL level higher in your body.

How-to-increase-hdl-and-lower-ldl-by-consuming-olive-oil

  1. Consume olive oil.

Olive oil is the source of good fats which is easy to find and consume. Based on a research, it is found that olive oil is the only source of unsaturated fats which can reduce the risk of heart attack. Based on the same research, it is mentioned that one of the benefits of olive oil is able to increase the level of HDL. It is because of the antioxidant content in olive oil which is called polyphenols. The pure olive oil contains more polyphenols than the processed ones. But how much the polyphenols depend on the brand the kinds.

How-to-increase-hdl-and-lower-ldl-by-exercise-regularly

  1. Exercise regularly.

The next of how to increase HDL and lower LDL is by working out regularly. By working out with high intensity, it is able to increase HDL for 8mg/dL. Not only that, working out with high intensity is also able to reduce insulin and improve the functions of arterial blood vessels. Working out several times in a week will be able to increase the level of HDL, improve the capabilities of anti-inflammatory in your body, and also add antioxidant.

How-to-increase-hdl-and-lower-ldl-by-consuming-coconut-oil

  1. Consume coconut oil.

Some researchers show that coconut oil is able to reduce appetite, increase the skill of metabolism, and keep the health of your brain. Coconut oil is one of the foods to increase HDL and lower LDL. So that the risk you are getting heart attack disease is low. You are able to increase the level of your HDL by consuming two spoons of coconut oil a day.

 

How to Decrease the Level of LDL

Here are some tips to make the level of LDL lower in your body.

How-to-increase-hdl-and-lower-ldl-by-consuming-fish-and-garlic

  1. Consume fish and garlic.

The good fats contained in fish is able to decrease the level of LDL in your body if you consume it three times a week as the replacement of red meat. Omega 3 in tuna, salmon, mackerel, or herring is good to keep the health of your heart. While garlic can reduce LDL by inhibiting the process of oxidation of LDL.

How-to-increase-hdl-and-lower-ldl-by-consuming-soy

  1. Consume Soy

By consuming soy, both consume it directly, as a milk, or processed soy, you will be able to decrease the level of LDL for 5% to 6%. Consume at least 25 gram of protein soy. Consume soy as the tip of how to increase HDL and lower LDL.

Four Best Foods That Lower Cholesterol Levels Fast

Having high cholesterol level is causing many negative thoughts. Well, it is common since high cholesterol as the trigger of various kinds of disease is fact. If you do not want to live with the harmful disease, then you need to start a healthy life. One easiest way to do it is just by consuming foods that lower cholesterol levels fast. Here are is list:

  1. One basket full of strawberries

Foods-That-Lower-Cholesterol-Levels-Fast-strawberriesNatural medicine sometimes can be so enjoyable. One sample of it is strawberries. Do you know that eating strawberries will give a great effect on cholesterol? Well, more precisely, the soluble fiber having by strawberries makes it one among many other foods, which show the effective result of reducing the LDL level. It works simply by binding with cholesterol then removes it from the digestive system. Therefore, cholesterol will have no chance to circulate in the body. For your information, other foods that have a high amount of soluble fiber are oats, whole grains, as well as barley. Meanwhile, apples, grapes, as well as citrus fruits are also another good source of soluble fiber.

  1. Psyllium husk

Foods-That-Lower-Cholesterol-Levels-Fast-psyllium-huskIf you could not get soluble fiber directly from the source (from the foods we have mentioned above), then you can just replace it with supplements. The most effective one is known as psyllium husk. A study was ever done around 2008 to test the effectiveness of psyllium husk. The result showed that psyllium husk is suitable to be a therapeutic option to lower cholesterol level, especially for people who have mild to moderate level of elevated cholesterol.

  1. Fresh salmon

Foods-That-Lower-Cholesterol-Levels-Fast-fresh-salmonBesides soluble fiber, fatty fish also showed a great result in lowering cholesterol level. In that case, fresh salmon is the best option among the foods that will lower cholesterol fast. However, it does not mean that eating it once will give you a direct result. At least, you need to eat it for two up to three times in a week. Making it as meat replacement is also a good option. If you are getting bored of salmon, you can also try other kinds of fish. The top recommended kinds are albacore, mackerel, albacore, herring, as well as sardines. All of them have a great amount of fatty fish. Moreover, fish are also rich in omega 3 fats. It is an important nutrient to keep your heart health.

  1. Nuts and oils

Foods-That-Lower-Cholesterol-Levels-Fast-fresh-nuts-and-oilsIf there is bad fat (LDL), then there is good fat (HDL) as well. When you want to lower your cholesterol level, you should decrease the intake of LDL while increasing the intake of HDL at the same time. For that reason, keeping your body with enough supply of good fat is necessary. Two foods, which can fulfill this condition, are nuts and oils. More precisely, both of these foods have the ability in counteracting the build-up of LDL cholesterol. A study in 2005 even showed that nuts have high potential to lower cholesterol because they have a fatty acid profile. For sure, both nuts and oils are two kinds of foods that help lower cholesterol fast.

The Recommended Foods To Decrease Cholesterol

Cholesterol is very bad for health. Therefore, we all need to avoid some certain foods that are able to risk our lives to get much of cholesterol. Although cholesterol is very bad, but there are some foods to decrease cholesterol list. First food is oat. For example, in every morning, you can try to start to replace your breakfast with oat breakfast. It is also tasty; you can add a banana or cherry to improve the taste of the oat itself. After that, you can modify the food menu of your lunch. You can try to add some beans to the menu. Beans have the reason why beans very recommended adding to the menu. Beans contain a lot of soluble fiber, aside from that, consuming beans will make you full a little bit longer. 

foods-to-decrease-cholesterol

Some Foods To Decrease Cholesterol

If you have a problem in facing the cholesterol at the moment, so it means you need to get know about some foods to decrease cholesterol. The first delicious food that is highly recommended is nuts. Some researchers say that if we make nuts as the daily food, it will be able for good to be one of the best foods to decrease cholesterol levels. The next one is eggplant, some of you may not like to eat this food, but it is very good for your health. It contains a lower calorie, so you no need to worry about getting bigger. This food also has a higher level of soluble fiber. Fruits have a lot of important role for the healthiness of the body. But, some particular foods such as apple, grape, and strawberry can be the best choices ever to lower your LDL cholesterol. These fruits are containing the best levels of soluble fiber. Then, the last one is you can replace the ordinary oil with the vegetable oil to maximize the healthier way of life. 

The Best Foods To Decrease Cholesterol

The best foods to decrease cholesterol are fatty fish and vegetable oils. You can now try to start in consuming fatty fish for about two or three times a week. If you do a routine on this consuming fatty fish, you will have much of the possibility of lowering the LDL cholesterol. Do not forget to combine the fatty fish cooking by using the vegetable oils. Another recommended food is soy. Soy contains much of protein. This kind of food is also powerful food to lowering the LDL cholesterol. You can also utilize the soy as the protein intake to build up your muscle.

You can also start now to consume fiber supplement foods to reduce cholesterol levels. The supplement is guaranteed healthy to consume if you consume it according to the recipe of the doctor. You must follow the instruction and the doctor suggestion when the time and how to consume the supplement. Sometimes, supplements are needed as the complementary of your nutrition. Combine the entire foods with doing some sports to maximize your healthiness. You can choose whatever kinds of sport that you like to do.

What Foods Cause High Cholesterol: Get to Know It

Cholesterol can be found in every cell of human body. The importance of the compound in our body is inevitable. Cholesterol can be good or bad depends on its level of human blood. At normal level, the compound can be very beneficial in many ways. But, if the level of cholesterol is too high in the blood, it can be a silent killer for a human body.Reports say that number of death caused by cholesterol is very high in United States. Foods and unhealthy lifestyle are considered to be the main factors that cause the increase in cholesterol level. Get to know about what foods cause high cholesterol levels in this article. 

Cholesterol: What Is It Actually?

Before we go further with what foods can cause high cholesterol levels, it would be better if we figure out about what actually this compound is. Cholesterol is often referred as a waxy compound exists within human blood.

This substance has four main functions include producing digestive bile acids in the intestine, generating vitamin D, contributing in building cell walls, and producing certain hormones.

Lipoprotein has the responsibility to carry this compound throughout the human body. Cholesterol has two different types, they are bad cholesterol and good cholesterol.

The bad cholesterol is often called as LDL or low density of lipoproteins while the good cholesterol is also mainly called as high-density lipoprotein. At normal level, the cholesterol can be very beneficial for human, but it can cause a lot of diseases if the level is high.

One of the common diseases people often suffer because the increasing level of the compound is cardiovascular. It is a silent killer disease that haunts many people in United States. In addition, most people do not realize that they are having high blood cholesterol since the condition does not show any symptoms sometimes. 

Foods to Avoid High Cholesterol

There are some foods that have the big contribution to increasing the level of cholesterol. Get to know what food causes cholesterol to raise so you can avoid damage to your body health.

  1. Processed Vegetable Oil

What Foods Cause High CholesterolProcessed vegetable oil such as canola oil can cause the increase of cholesterol in your blood. This is because this kind of oil is partially made of hydrogenated oil that can cause the rise of trans fats. It can contribute to increasing LDL level and lower the HDL level at the same time.

  1. Packaged Foods

Just be aware of the packaged food you consume. Potato chips, fried foods, and crackers are kind of packaged food that can quickly increase your LDL level. Reports indicate that 66% of calories consumed by people in US are coming from the packaged foods they eat.

  1. Sugary Treats

Sugary treats such as cookies, pastries, cookies, candies, and muffins always become people’s favorite. These kinds of food are always served in any kind of event. Dietary sugar contained in those kinds of foods can cause obesity that becomes one of the biggest factors why people are having high blood cholesterol. You also need to be aware of sweetened beverages since they can cause the increase of LDL.

The 5 Foods on High Cholesterol Diet Food List

If you wonder about the food you can have to keep your stomach full and can take care of your cholesterol problem well, here are the hints. Below is the list of foods you can take for your high cholesterol diet food list.

  1. Oats

High-Cholesterol-Diet-Food-List-OatsOn the first list, we have oats with all of its goodness. Having a bowl of oats or oats cereal for your breakfast everyday is a very good way to start. Thanks to the high fiber it has, you can feel full longer, you will not need to look for snacks ass many as you did before. If you feel that it tastes too plain, you can add banana or strawberries as well.

  1. Beans

High-Cholesterol-Diet-Food-List-beansTo fight the bad effects of cholesterol, you will need soluble fiber. Where to find it? Bean is the perfect source. Its rich soluble fiber makes this food quite hard to digest. As the result, your digestive system will need extra time to work, and then you will feel full longer. Besides that, there are also many kinds of beans, which can fill your day differently. Bean is certainly one type of food you need to have under your high cholesterol diet food list,  that is worth to try.

  1. Nuts

High-Cholesterol-Diet-Food-List-nutsSupported by various studies, nuts proved that many kinds of nuts give the good effect for the heart. Some of the recommended ones are almonds, peanuts, as well as walnuts. If you eat 2 ounces of nuts everyday, you can lower your LDL as much as 5% more or less.

  1. Fish for life

High-Cholesterol-Diet-Food-List-wildSalmonIf you used to fulfill your protein needs with meat, you need to consider in changing it with fish. For your information, red meat usually contains saturated fats, which is not good for your body. Replacing meat consumption with fish at least twice a week will lower the cholesterol level. Besides that, fish are also well known for its omega 3 fats, which only bring goodness for your body. For a recommendation on high cholesterol diet food to avoid, you need to make sure that you do not eat: shark, king mackerel, and swordfish. Why? Because they contain high mercury, if you consume it highly, it will increase the risk of heart disease. On the contrary, it is suggested to consume wild salmon, bluefin tuna, or sardines.

  1. Vegetable oil

High-Cholesterol-Diet-Food-List-vegetableOilFor the last food on food list for high cholesterol diet, you need to answer the following question first. Are you aware that the food, which can affect your cholesterol level, can be from the little ingredient you use while cooking? In fact, oil plays a great role in affecting someone’s cholesterol level. Some types can help lower your LDL. Those are liquid vegetable oils like canola, safflower, and sunflower. It is recommended to use it rather than using butter, shortening, or lard. For another option, it is also good to replace your butter with olive oil.

Those are all the foods variation you can have on your high cholesterol diet food list.