Aerobic exercise: Doing regular aerobic exercise such as walking, jogging or bike riding is one of the best ways to increase HDL levels. Some recent studies have suggested that the duration of exercise is more important thing in lifting your HDL cholesterol level.
Lose weight: Obesity not only increases your LDL cholesterol level, but also it reduces your HDL cholesterol level. So, losing weight is also considered as a best way to increase your HDL levels. This is an applicable way for people who are obese.
Stop smoking: Stop smoking or quitting tobacco also helps to raise your HDL cholesterol levels.
Cut out the Trans fatty acid: Trans fatty acids are not good for our health as they reduce HDL cholesterol levels. So it is recommended to remove them from your diet to increase your HDL cholesterol levels.
Monounsaturated fats: by increasing monounsaturated fats such as canola oil, avocado oil, or olive oil in your diet can raise your HDL cholesterol levels without raising the entire cholesterol.
Soluble fiber: Fiber rich foods such as oats, fruits, vegetables, and legumes help to reduce LDL cholesterol and at the same time it increases HDL cholesterol. |