Little Secrets on How to Raise HDL Level Without Medication

In the “cholesterol-talking” world, nowadays the emphasis is given to LDL, HDL and triglycerides. This is because some recent studies has shown a significant correlation between the levels of these particles with heart diseases or other life-threatening diseases.

When talking about HDL cholesterol, the first thing to remember is related to the normal range: 40-60 mg/dl. As you may probably know, HDL is describes as the good cholesterol because its raised levels tend to clean the blood vessels. Thus, a rise of every 1 mg/dl in HDL decreases 2-4 % risk of developing heart disease.

Sometimes, when you get your lipid profile results, you may see that your HDL levels are low, and you start worrying to raise them up. And you start asking up and down what natural steps to follow in order to increase HDL cholesterol levels without using any medication. For sure, you can achieve your goal. The following steps will give you a hand:

1. Walk for at least 20-30 minutes per day. Or if you are a sport-, cycling, playing tennis, swimming or any other sport can help raising your HDL levels.

2. Manage to have a normal weight and BMI (Body Mass Index). Losing some weight will raise the HDL level.

3. Make some changes in your dietary strategies:

• Replace saturated fats with mono-saturated ones since they can raise HDL level.
• Increase the intake of fruits and vegetables, which will lower blood sugar and increase HDL too.
• Avoid refined carbohydrates, because they will decrease your HDL and increase your blood sugar levels.
• Keep away of cigarettes, their nicotine will decrease your HDL levels.
• Keep distance with alcohol, as it is not good for your heart.
• Increase the intake of omega-3 foods like fish and walnuts, because this essential fatty acid can increase your HDL.
• Take niacin supplementation. According to the National Cholesterol Education Program (NCEP), vitamin B3 (niacin) will increase your HDL by 30% and decrease your total cholesterol by 10-25%.

All the above steps can not only raise you blood HDL cholesterol, but lower your total blood cholesterol, lower LDL and blood sugar levels. Furthermore, you will be healthy and adapt a healthy lifestyle and diet. Good luck and never give up!

Get additional information on how to increase HDL by visiting http://www.cholesterol-hdl-ldl.com/raise-hdl-cholesterol.html

The aim of http://www.cholesterol-hdl-ldl.com website is to bring the latest information about lowering high cholesterol and ldl and increasing hdl naturally.

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