Good Cholesterol : Good Cholesterol ( HDL) removes bad cholesterol LDL from artery walls & transfer it to the liver for processing or removal. HDL also fights potentially dangerous inflammation & clot formation. Increasing HDL can reduce the risk of heart attack & stroke.
- Aerobic exercise: Exercise for minimum 30 minutes in a day at lease for 5 days in week will help you to increase your good cholesterol levels, & same time it will also helps to reduce bad cholesterol levels.
- Limit saturated fats :
Avoid saturated fats which increases the arterial inflammation & can lower your HDL benefits. Saturated fats – derived from animal product such as beef, lamb, cheese, pork, cream. Replace saturated fats with mono saturated fats, it can not only help to reduce levels of “bad” cholesterol, it may also increase levels of “good” cholesterol (HDL)
- Healthy Diet– High antioxidants foods & vegetables also help to increase the HDL. Some eg – Orange, lemon, Sweet lime, black grapes, pomegranate, berries etc
- Lose weight if you need to. If you’re overweight or obese, you can boost your HDL level by losing your weight.
- Quit Smoking– If you smoke, quit. HDL level rise by as much as 15- 20% after you quit.