How can I increase HDL cholesterol?

You can increase HDL cholesterol with regular exercise, weight loss and healthy diet of saturated fat. Mild alcohol consumption can also help. The most effective dietary supplement that can increase cholesterol HDL is niacin or vitamin B3, which should be used with the supervision of a doctor. Increasing the HDL score is desirable because higher numbers are associated with a lower risk of heart disease. Aerobic exercises not only raise HDL levels, but also reduce poor cholesterol levels. It is not clear why aerobic exercise has this effect, but it may be related to increased cardiovascular health and improved circulation. Ending smoking is another choice of lifestyle that can increase good cholesterol and, like regular exercise, has many other advantages.

There are a number of diet measures that can increase HDL cholesterol. One of the simplest is to avoid products containing trans fat, which has shown not only to reduce good cholesterol but also increases the levels of the so -called bad cholesterolu. Avoiding refined carbohydrates can also help maintain healthy HDL levels. Refined carbohydrates and trans -uks are commonly found in highly processed foods.

Replacing saturated fat with monounsaturated and polyunsaturated fats can also help maintain good HDL levels. These fats are present in vegetable oils, avocadas and nuts. Wider dietary changes, such as accepting Mediterranean or dashes, can also increase HDL levels and protect against heart disease.

One of the most common prescription drugs used to increase HDL levels is in fact a form of vitamin B3, also called niacin. Niacin can increase HDL levels by up to 20 percent and perhaps more in some individuals. It is very important to take Niacin supplements after consulting a doctor, the desktance that they are available at the counter. Some forms of niacin may cause liver damage and other negative effects onhealth.

Unlike lipoprotein with low density (LDL), the so -called poor cholesterol, HDL is sometimes called good cholesterol. This is because high LDL levels can cause cholesterol to store arteries on the walls, which makes them narrower. On the other hand, it is advantageous to increase cholesterol HDL, because it takes cholesterol from the tissue of the body to the liver for possible elimination. Cholesterol levels are measured in milligrams on deciliter (mg/dl). Although it is unlikely that HDL levels can be too high, the number of less than 40 mg/dl for men and 50 mg/dl for women is assumed to contribute to heart disease.