How to increase HDL Cholesterol levels by using food? One of the best ways to rid the body of arterial blockage due to LDL (low-density lipoprotein) or bad cholesterol is by eating foods that can raise good or high-density lipoprotein (HDL) cholesterol levels.
HDL lowers the risk of coronary heart disease by removing LDL cholesterol from the arterial wall and sending it to the liver for processing
Here are foods that can raise HDL cholesterol levels in the blood.
Foods Rich Niacin
Niacin or vitamin B3 proven to increase HDL cholesterol in people with high LDL. The use of niacin supplements should be done under the supervision of a physician. In addition to supplements, there are also foods that contain lots of niacin.
Some foods with high niacin include dairy products, nuts, cereals, wheat, turkey, grilled chicken, and roast beef fillet.
Eating at least two servings of foods containing soluble fiber can increase HDL cholesterol while reducing total cholesterol levels. Soluble fiber is present in whole grains, wheat, brown rice, peas, oranges, apples, and grapes.
Cooking oils high in monounsaturated fat, such as canola oil and olive oil can raise HDL cholesterol. Cooking oils rich in omega-3 fatty acids such as safflower oil and sunflower can reduce total cholesterol levels. Using one of these oils instead of coconut oil will have a positive effect on the heart.
Eating at least two servings per day of soy products such as tofu or tempeh can spur HDL cholesterol increase. Soy products contain soluble fiber and isoflavones. Isoflavones act as growth hormones and naturally increase HDL as well as lower LDL cholesterol.
Eating one-half of raw red onion per day will increase HDL significantly. In order to be more easily consumed, raw shallot slices can be mixed with various foods such as salad or omelet.
Alcohol in moderate amount
Although excessive alcohol drinking may contribute to heart disease and other illnesses, the IntelliHealth report states that moderate 1-2 glasses of alcohol drink per day will increase HDL by as much as 10 percent.
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