What Should You Eat If Your HDL Is Low

If you have low HDL, or “good” cholesterol, you may be wondering what you should eat to raise your levels.

While there is no one-size-fits-all answer, there are certain foods and nutrients that can help.

Here are some suggestions.

  • Olive oil
  • High fiber fruit
  • Flax
  • Nuts
  • Chia seeds
  • Avocado
  • Soy.

How to Raise Your hdl levels Naturally

  • Get active. Physical activity can boost your HDL level
  • Lose extra weight. If you’re overweight, losing extra pounds can help raise your HDL levels, as well as cut your LDL (“bad”) cholesterol levels.
  • Choose better fats
  • Alcohol in moderation
  • Stop smoking.

How to Raise Your HDL

It has been shown that eating foods that are high in antioxidants, like nuts and berries, can boost HDL levels and protect cells from harm.

fatty fish, such as salmon and trout, contain omega-3 fatty acids, which are beneficial to the heart and can help the body clear itself of harmful cholesterol.

Foods that are rich in niacin, such as crimini mushrooms, may help to improve HDL levels.

How to Raise Your HDL

  • Reduce saturated fats. Saturated fats, found primarily in red meat and full-fat dairy products, raise your total cholesterol
  • Eliminate trans fats
  • Eat foods rich in omega-3 fatty acids
  • Increase soluble fiber
  • Add whey protein.

Do eggs raise HDL?

Results showed that after an additional egg intake for a period of 6 weeks, serum HDL cholesterol increased by 10% (P 0.05), while total cholesterol increased by 4% (P 0.05).

However, the ratio of total cholesterol to HDL cholesterol did not change substantially during this time.

1. Regular walking boosts your “good” cholesterol levels while simultaneously lowering your “bad” cholesterol levels. It is sufficient to go for vigorous walks for thirty minutes, three times a week, in order to boost your “good” cholesterol (HDL) and lower your “bad” cholesterol (LDL) by a few points.

Even if you maintain your current weight while performing this amount of activity, there is evidence that your cholesterol levels will improve.

Exercise That Increases HDL

Activities like jogging, walking, bicycling, and swimming, in addition to a moderate amount of strength training, are all excellent alternatives that can help improve the levels of healthy cholesterol in the body.

An analysis that was published in the American Journal of Physiology in June 2020 indicated that endurance exercise was associated with a considerable increase in HDL.

Low HDL: Symptoms and Causes

  • hopelessness.
  • nervousness.
  • confusion.
  • agitation.
  • difficulty making a decision.
  • changes in your mood, sleep, or eating patterns.

What causes low HDL?

People who have metabolic syndrome, which is a cluster of disorders that includes obesity, elevated blood pressure, and high blood sugar levels, often have lower HDL levels.

This is because metabolic syndrome is associated with obesity.

Your LDL level will begin to shift after as little as three to six months of consistent physical activity. The HDL change does not become noticeable for a longer period of time.

According to Higgins, the majority of research has found that it takes an average of nine months.

Does Omega 3 Increase HDL?

There is compelling evidence to suggest that consumption of omega-3 fatty acids can considerably lower levels of blood triglycerides. In addition, there seems to be a minor improvement in high-density lipoprotein (HDL, commonly known as “good”) cholesterol, despite the fact that a rise in levels of low-density lipoprotein (LDL, popularly known as “bad”) cholesterol was also seen.

In a number of carefully carried out clinical studies, it was shown that eating almonds lowered LDL-C levels, which is a known risk factor for coronary heart disease.

Almonds have also been investigated for their influence on HDL-C, and the results of these studies indicate that eating almonds can help keep HDL-C levels at a healthy level and may even assist in raising them.

Does olive oil raise cholesterol?

Olive oil contains a high concentration of beneficial antioxidants which, when consumed, can help decrease your “bad” (LDL) cholesterol while having no effect on your “good” (HDL) cholesterol.

Consume fish oil supplements at a daily dose of 2,000 milligrams. Steer clear of refined carbohydrates such as white bread, white rice, sugary cereal, potato chips, crackers, pretzels, and rice cakes.

Avoid rice cakes as well. Consume foods derived from soy, such as edamame, tofu, soy nuts, and soy milk. A person who already has high triglycerides should stay away from alcohol since drinking might make the problem worse.

Causes of High HDL

HDL levels can be improved in a beneficial way by eating foods like fish, nuts, and green leafy vegetables that are high in unsaturated fats.

Other foods cause an excessive elevation in HDL cholesterol. Some of these meals, like red meat, also elevate levels of LDL cholesterol, which is the bad kind of cholesterol.

Symptoms of Low HDL

  • hopelessness.
  • nervousness.
  • confusion.
  • agitation.
  • difficulty making a decision.
  • changes in your mood, sleep, or eating patterns.

How long does it take to raise HDL?

Your LDL level will begin to shift after as little as three to six months of consistent physical activity. The HDL change does not become noticeable for a longer period of time.

According to Higgins, the majority of research has found that it takes an average of nine months.

Even those with healthy levels of HDL cholesterol can develop coronary heart disease. Additionally, it is possible for individuals with low HDL levels to have healthy hearts.

In general, however, those who have low levels of HDL cholesterol will be at a larger risk of developing cardiovascular disease than those who have high levels of HDL cholesterol.

Causes of Low HDL

People who have metabolic syndrome, which is a cluster of disorders that includes obesity, elevated blood pressure, and high blood sugar levels, often have lower HDL levels.

This is because metabolic syndrome is associated with obesity.

The summary

It has been demonstrated that increasing one’s consumption of foods that are rich in antioxidants, such as nuts and berries, can increase one’s HDL levels as well as prevent cells from being damaged.

Fatty fish like salmon and trout include omega-3 fatty acids, which are good for the heart and can assist the body in ridding itself of cholesterol that is damaging to it.

Olive oil is high in antioxidants, which are beneficial to one’s health. Consuming almonds may assist in lowering “bad” cholesterol while simultaneously raising “good” cholesterol levels.

Avoid refined carbs like white bread, cereals high in added sugar, potato chips, crackers, pretzels, and rice cakes.

Citations

https://www.webmd.com/heart/how-to-boost-your-good-cholesterol
https://www.medicalnewstoday.com/articles/318598
https://www.eatingwell.com/article/7912602/foods-to-boost-your-good-cholesterol/
https://www.verywellhealth.com/foods-that-raise-hdl-697838
https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/reduce-cholesterol/art-20045935

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