How to increase HDL and lower LDL tips are a lot out there for you who are looking for some information. There are two types of cholesterol. First is HDL (High-Density Lipoprotein), this is the good kind of cholesterol. The second is LDL (Low-Density Lipoprotein), this is the bad kind of cholesterol. If the level of your LDL is high and the level of your HDL is low, then your risk of getting high cholesterol is also high. Here are some tips to make your HDL higher and your LDL lower.
How to Increase the Level of HDL
Here are some tips to make your HDL level higher in your body.
Consume olive oil.
Olive oil is the source of good fats which is easy to find and consume. Based on a research, it is found that olive oil is the only source of unsaturated fats which can reduce the risk of heart attack. Based on the same research, it is mentioned that one of the benefits of olive oil is able to increase the level of HDL. It is because of the antioxidant content in olive oil which is called polyphenols. The pure olive oil contains more polyphenols than the processed ones. But how much the polyphenols depend on the brand the kinds.
- Exercise regularly.
The next of how to increase HDL and lower LDL is by working out regularly. By working out with high intensity, it is able to increase HDL for 8mg/dL. Not only that but working out with high intensity is also able to reduce insulin and improve the functions of arterial blood vessels. Working out several times a week will be able to increase the level of HDL, improve the capabilities of anti-inflammatory in your body, and also add antioxidant.
- Consume coconut oil.
Some researchers show that coconut oil is able to reduce appetite, increase the skill of metabolism, and keep the health of your brain. Coconut oil is one of the foods to increase HDL and lower LDL. So that the risk you are getting heart attack disease is low. You are able to increase the level of your HDL by consuming two spoons of coconut oil a day.
How to Decrease the Level of LDL
Here are some tips to make the level of LDL lower in your body.
- Consume fish and garlic.
The good fats contained in fish is able to decrease the level of LDL in your body if you consume it three times a week as the replacement of red meat. Omega-3 in tuna, salmon, mackerel, or herring is good to keep the health of your heart. While garlic can reduce LDL by inhibiting the process of oxidation of LDL.
- Consume Soy
By consuming soy, both consume it directly, as a milk, or processed soy, you will be able to decrease the level of LDL for 5% to 6%. Consume at least 25 gram of protein soy. Consume soy as the tip of how to increase HDL and lower LDL.