How can i elevate my hdl

The researchers saw the positive effects of a diet that included fish in as little as 12 weeks. Research shows that moderate drinking can increase good cholesterol levels. According to the Mayo Clinic , this means having up to one alcoholic drink per day for women, as well as for men over age 65; men under 65 can have up to two drinks per day. For nearly 11, adults, researchers found that low to moderate alcohol consumption 20 or fewer drinks a week for a man, 10 or fewer for a woman led to higher levels of HDL cholesterol.

It also helped get them to healthier overall cholesterol levels, decreasing triglycerides blood fats in blood and lowering LDL cholesterol. Drinking too much alcohol, on the other hand, can reverse these health benefits and lead to weight gain, high blood pressure , and high triglyceride levels — as well as addiction for some.

According to a study published in November in the journal Nature , a diet high in carbohydrates — like added sugar , white bread, cookies, and cakes — reduces HDL cholesterol levels, increasing the risk for metabolic disorders.

A study of 2, people with diabetes, published in October in the journal Nutrition Metabolism Cardiovascular Disease , found that following nutritional recommendations to limit added sugar in the diet was linked to significantly higher HDL cholesterol levels.

Not all oils are created equal when it comes to your heart health. Olive oil and soybean oil are mainly unsaturated fat, which can lower LDL cholesterol and at the same time increase HDL cholesterol. In a study published in July in The Journal of Nutrition , researchers found that including olive oil in the diet decreased LDL concentrations in healthy young men.

Willett, MD , chair of the department of nutrition at the Harvard School of Public Health in Boston, suggests using coconut oil sparingly because of the lack of research on how the oil may contribute to heart disease. Groppo agrees. A study published in January in the journal Nutrients found that an antioxidant-rich diet raises HDL cholesterol levels in relation to triglycerides, and might be associated with a reduced risk of stroke , heart failure , and inflammatory biomarkers. Regular exercise, such as walking.

Get at least minutes of moderate-intensity physical activity per week, or 75 minutes per week of vigorous-intensity activity. Maintain a healthy weight, or lose excess pounds if needed. Besides improving your diet and exercise habits, a comprehensive plan may include lifestyle counseling for stress, sleep hygiene and other individual challenges you face. If you smoke, individual or social support groups are recommended while trying to quit to increase your chances of success.

Manage your blood sugar. If you have type 2 diabetes , a healthy diet and exercise are crucial, along with any medications your doctor may recommend. Get the proper amount of good-quality sleep, follow a low-sodium diet and meet the recommended exercise guidelines.

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