Heart is one of the most important body organs. So, for healthy and longer life one has to maintain a healthy heart. Healthy heart is generally governed by levels of good cholesterol (also called HDL) and bad cholesterol (also called LDL).
In layman terms, good cholesterol are the ones which carry the bad cholesterol to the liver for elimination from the body.Whereas, bad cholesterol carries cholesterol throughout the body and deposit them along the walls of arteries and thus increases the risks of various heart diseases.
Therefore, it is very important to maintain high level of HDL for healthy life. This means, higher the level of HDL, lower will be the level of LDL and subsequently lower will be the threat of coronary diseases.
There are various medicines and supplements to increase the HDL level. But the same has various side effects on the overall health and leads to other health ailments.So, the most effective and recommended method of increasing the HDL level is to increase it naturally. Some of the natural ways are –
- Healthy diet
- Weight reduction
- Choice of correct cooking oil
- Quit smoking
Healthy eating habits has a great impact on everyone’s health.Thus, food play an important part in increasing HDL level. One should include food which are rich in vitamin B3 (niacin), has lots of fiber, whole grain foods .One should avoid refined food items, carbohydrates and sugar. Some of the food items which tend to increase the HDL level are –
- Grape juice
- Raw onions
- Fish and fish oil
By incorporating exercise in our daily schedules, we tend to bring a healthy change in our lifestyle. So, regular exercise in any form like aerobics or brisk walks for 20-30minutes also helps to increase the level of HDL .While exercising emphasis should be made more on factors like regularity and duration rather than intensity of exercise.
Maintaining proper weight is also important to increase HDL level.Hence, healthy weight management is essential. People who are overweight or the ones who have the tendency to gain weight should always work towards maintaining correct weight. It is important especially to reduce the waistline area.
Oil is an essential ingredient of cooking.So, choosing correct form of oil while preparing food or eating correct category of fatty food is also very important. Olive oil which contains poly phenols, fish oil which is rich in omega-3 fatty acids is healthier options, which help to increase the HDL level. This means one should include oils which contain unsaturated fats and avoid trans fats.
Quitting smoking also helps to increase HDL level drastically.