The Food to Increase your HDL Cholesterol Levels:
1) Eggs – Good source of protein, good source of omega 3 fatty acids.
They are high in vitamin E. Also contains selenium, which helps with blood clotting. Eggs have been shown to decrease triglycerides and raise HDL levels. Eating eggs daily may reduce risk factors for heart disease such as elevated LDL cholesterol levels and increased blood pressure.
2) Salmon – A rich source of Omega 3 fatty acids.
Fish oil has been found to lower blood pressure and triglyceride levels.
3) Canned Tuna – Contains high amounts of EPA and DHA, two essential fats needed for brain development.
These fats have been shown to improve cognitive function in children with autism spectrum disorder (ASD).
4) Lentils – High in fiber, they are a great source of protein and B vitamins.
5) Green Tea – Contains antioxidants called polyphenols.
These help protect against cancer, cardiovascular diseases, diabetes and other health problems.
6) Walnuts – Rich in healthy monounsaturated fat, walnut consumption lowers blood pressure and triglycerides.
7) Brown Rice – High in iron and zinc, these minerals are important for bone growth and maintenance.
8) Almonds – Very high in vitamins E and B.
Also a good source of magnesium and potassium.
9) Pecans – High in fiber and antioxidants, these nuts lower blood pressure and LDL cholesterol levels.
10) Garlic – Has been shown to lower cholesterol levels and reduce blood clotting. It can also prevent blood clots from forming in the arteries.
These are some of the best foods to increase your HDL cholesterol.
Here you can learn more about foods to increase your HDL fast.
Supplements to increase HDL:
Niacin (vitamin B3) – Niacin is a water-soluble B vitamin that helps prevent the risk factors for heart disease. It may help lower LDL and triglyceride levels while raising HDL cholesterol. Niacin can cause a temporary flushing sensation called “niacin flush” or “nicotinic flush”. This is a temporary side effect that goes away with continued use.
Niacin can cause a variety of uncomfortable digestive problems such as upset stomach, heartburn, diarrhea and changes in the color of stool.
Fenofibrate – This medicine is used along with a proper diet to help lower triglycerides and raise HDL cholesterol. It is also used to reduce the risk of having a heart attack, having a stroke, or developing problems due to clogged arteries.
Guggulipid – This is made from the resin of the Commiphora mukul bush. It helps to lower triglycerides and raise HDL cholesterol levels. It also helps to decrease platelet aggregation, which is when blood clots form and leads to blocked or narrowed blood vessels. Guggulipid can cause an increase in liver enzymes, nausea, loss of appetite, rash, itchy skin, diarrhea and more.
Some people take guggulipid along with niacin to help increase HDL levels. Using guggulipid alone without taking niacin can increase the risk of heart disease.
Genistein – This is a compound found in soy products such as tofu and soy milk. It helps lower LDL and triglyceride levels while increasing HDL cholesterol. It may also decrease the stickiness of platelets and reduce the risk of blood clot formation. Genistein may also help prevent cancer in general.
It can cause headaches, nausea, diarrhea and more.
Some studies have shown that people who regularly consumes soy products have higher HDL levels than those who rarely consume them. Many physicians prescribe omega-3 fish oil supplements as a way to increase HDL cholesterol.
These are some of the best supplements to increase your HDL.
Here you can learn more about the best supplements to increase your HDL.
You can also learn more about how to prevent heart disease in general and how to reduce the risk factors associated with it.
These are some of the foods to increase HDL and ways to prevent heart disease.
It may help to eat a low-fat diet. Nuts also help to increase your HDL.
Many physicians think that omega-3 fish oil supplements are one of the best ways to increase HDL cholesterol.
A low-carb diet may be good for increasing HDL.
It is important to know that weight loss, physical activity and cutting back on alcohol consumption can all help to increase your HDL levels.
Aspirin can help to increase HDL levels, however it can also cause internal bleeding and increase the risk of a heart attack.
Research studies have found that flaxseed may help to increase HDL cholesterol. Unlike fish oil, flaxseed can also help to lower LDL cholesterol.
Sources & references used in this article:
Measurement of cholesterol: a patient perspective by KK Birtcher, CM Ballantyne – Circulation, 2004 – Am Heart Assoc
… consumption of a raw food diet is associated with favorable serum LDL cholesterol and triglycerides but also with elevated plasma homocysteine and low serum HDL … by C Koebnick, AL Garcia, PC Dagnelie… – The Journal of …, 2005 – academic.oup.com
The HDL lipidome is widely remodeled by fast food versus Mediterranean diet in 4 days by C Zhu, L Sawrey-Kubicek, E Beals, RL Hughes… – Metabolomics, 2019 – Springer