Maintaining high HDL cholesterol levels is as important as reducing LDL cholesterol.
Here are a few natural methods to boost HDL levels:
Increase fiber intake: Eat two servings of fiber every day.
Foods rich in fiber include: fruits, vegetables, whole grains, oats and oat bran. These foods effectively raise your HDL levels while decreasing LDL levels.
Continue healthy weight: Obesity decreases HDL levels and increases LDL levels, which puts you at a greater risk of heart disease.
Include soy in your diet: Eat three servings of soy protein a day to increase HDL levels. Soy greatly reduces the risk of heart disease.
Include right fats in your diet: Monounsaturated fats help to raise HDL cholesterol levels. They can be found in foods like avocados, nuts and olive oil. Avoid trans fats and saturated fats, which not only reduce HDL levels, but also increase LDL.
Exercise regularly: Doing exercises, particularly aerobic workouts for 30 minutes a day, can greatly increase HDL cholesterol levels. Fast walking early in the morning can also show positive effects on HDL levels and maintain good heart health.
Have some wine: Studies show that drinking one or two glasses of wine a day raises HDL levels. Wine contains various antioxidants to preserve heart health. Be sure that you don’t exceed two drinks, as excess alcohol can cause other health problems.