By changing your diet and lifestyle you can raise your HDL levels faster then you think.
HDL is known as the good cholestrol, is a lipoprotein that removes the bad cholestrol (LDL) from the body. By having a high HDL level, you will lessen your chances of getting heart disease.
The first step in raising HDL is changing your diet. Switch to eating complex carbohydrates if you don’t already eat them. If you’re a diabetic increasing your HDL will also help you. Complex carbohydrates can be found in vegetables, potatoes, pasta and all grain products like bread. You want to stick with whole grains like whole wheat bread and pasta. In white breads most of the fiber is removed, taking away a big part of its nutrients. Fiber plays an important role in the digestive system; it keeps you feeling fuller longer and helps to digest foods. Adding more protein to your diet in forms of lean meat, beans, and tofu will increase HDL.
Tofu and beans are a good meat alternative that you’ll find in a lot of the low cholestrol recipes. Eating foods that are high in unsaturated fat will help keep HDL levels high and increase them. Some examples of food products that are high in unsaturated fat are salmon, olives, avocadoes, soybean and walnuts.
Research has been done on alcohol and whether or not it helps to lower cholestrol. One study showed that red wine actually increased HDL levels. The Mediterranean diet which is a popular low cholestrol diet advocates drinking 1-2 glasses of red wine daily.
There are certain supplements that have been known to increase HDL cholestrol; one of these is a drug free product called Niacin. A study done involving 400 patients both male and female showed a significant increase in HDL levels while taking Niacin over a 16 week study. Niacin is a highly effective solution that is affordable and has minimal side effects. The main side effect that Niacin has is called flushing. Flushing is a warm, tingling sensation that happens to the skin, normally the face which also adds redness to your complexion. Flushing can be easily resolved by taking aspirin along with the Niacin dosage.
Some other tips on raising HDL are: take omega 3-oils daily, eat foods that are high in fiber like brown rice, exchange vegetable oil for olive oil in your cooking, exercise regular if you can at least 30 minutes a day, and quit smoking.
There are books written on how to raise your HDL cholestrol that include advise on what foods to eat, information about HDL, recipes, and experts opinion.