If you are eager to increase high density lipoprotein, otherwise known as HDL cholesterol which is the “good’ cholesterol in your blood, there are some things that you should incorporate into your lifestyle. HDL assists in removing the LDL - low density lipoprotein which is the “bad’ cholesterol build-up in your blood.
Here are a couple of things that you should be doing to increase the HDL levels in your blood:
Even second-hand smoke is bad for you. Quitting entirely improves HDL cholesterol and lowers your blood pressure.
Regular aerobic exercise can help raise HDL cholesterol. With the go-ahead from your medical practitioner, work out for up to 30 minutes a day. Have your workout monitored. Any and every activity can help - even small things such as gardening and house work.
Up your grains especially if you are overweight. Shedding as little as 4, 5 kg can increase the HDL cholesterol in your blood and can lower your blood pressure. Eat whole grains and vegetables and fruits. Did you know that the potassium in bananas can help to lower your blood pressure? Cut back on saturated animal fats, commercial products with partially hydrogenated vegetable oils, alcohol and salt. Rather use herbs, celery, garlic and onions to flavour your food as well as salt-free spices. Also counter cholesterol with soluble fibre such as that found in oats and legumes. Get protective omega-3 fatty acids from oily fish such as pilchards and sardines as well as salmon at least twice a week, or a tablespoon of flax seeds sprinkled on your food and a few raw walnuts or almonds and drink plenty of water every day.
Get into the habit of eating a balanced diet, stop smoking and do exercise every day to increase the “good” cholesterol, or HDL cholesterol in your blood. A lack of positive factors in your life is a bigger stress than the presence of negative ones.
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Dr Julien Trokis is a diabetologist, in practice at the Diabetes Care Centre,…
