How to raise HDL and lower LDL tips need to be followed so that you are able to control the level of your cholesterol. There are 3 types of cholesterol, the first is HDL (High-Density Lipoprotein) which is a good kind of cholesterol. The second is LDL (Low-Density Lipoprotein) which is the bad kind of cholesterol and the last is Triglycerides. Those 3 types of cholesterol need to be balanced in your blood. Here are some tips on how to raise HDL and lower LDL cholesterol.
How to Reduce LDL Level
- Exercise routinely
Exercise such as Yoga, aerobics, Taichi, cycling, swimming, and jogging can be done. But the important thing is the exercise should be suitable with the age and ability of the person who has high level of cholesterol. Work out for 3 minutes 5 times in a week is able to increase the level of HDL and reduce the level of LDL effectively. There are a lot of benefits of working out for your health such as getting the toxic out of your body through sweat, keeping your heart healthy, and keeping your body weight in ideal number.
- Consume More Fruits and Vegetables
Fruits such as pomegranate, orange, grapes, and olive is good at reducing the level of LDL cholesterol. Consuming fruits and vegetables are able to reduce the risk of getting a high level of cholesterol because those fruits and vegetables contain a lot of fibers and antioxidants which are really good at dissolving fats and getting it out of your body. Change your snacks with fresh fruit or vegetable salad.
- Stop Consuming Alcohol
Quit consuming alcohol is the next tip on how to increase HDL and lower LDL. Consuming alcohol is not only able to damage your liver but also increase the level of the bad kind of cholesterol. Consuming alcohol has the effect of increasing blood pressure, body weight, and also cholesterol. Moreover, consuming alcohol has negative effects directly on your heart, such as irregular heartbeat and the failure of the heart pump.
How to Raise HDL Level
- Quit Smoking
The first tip of how to improve HDL and reduce LDL is to stop smoking. There is chemical content in a cigarette which is called Acrolein. This content is able to stop the activity of the good kind of cholesterol or HDL bringing fats to your liver so that it causes artery narrowing or Atherosclerosis. It can be concluded that smoking is the main factor for a person to get heart attack disease or stroke.
- Consume Foods that Contain Omega 3 Fatty Acids
Omega 3 fatty acids will not affect the level of LDL, but it is able to increase the level of HDL and reduce the blood pressure. Some kinds of fish such as herring, salmon, and mackerel contain these omega 3 fatty acids. Or you are able to consume almond or walnut to get omega 3 fatty acids. This is also a tip on how to raise HDL and lower LDL.