How to Raise Good Cholesterol Naturally

High density lipoprotein (HDL) or good cholesterol and low density lipoprotein (LDL) or bad cholesterol are the two types of cholesterol present in our body. Our body is capable of producing cholesterol that is required for production of vitamin D, bile juices and certain hormones. Cholesterol, the steroid metabolite is a waxy substance and therefore it does not get dissolved in blood. Almost every cell of our body contains cholesterol. Maintaining ideal HDL:LDL ratio is essential for proper functioning of the body.

HDL and LDL Cholesterol

Increased cholesterol levels, obesity and heart diseases are all interlinked. A simple blood test helps measure HDL, LDL and total cholesterol. LDL is named as bad cholesterol because excessive LDL obstructs the flow of blood as it sticks to the walls of the arteries. Along with other substances in the blood, LDL plays an important role in formation of plaque. Arteries lose their flexibility as the hard and thick plaque starts accumulating along the inner walls. Accumulation of LDL in the arteries results in narrowing of the passage. Increased level of LDL causes atherosclerosis and the situation may result in heart attack or stroke. Aging increases the risk of heart attack and stroke.

HDL is recognized as good cholesterol because it helps lower the level of LDL. Therefore high levels of HDL and low levels of LDL are recommended. Along with cholesterol, triglyceride (a form of fat) levels are also measured. You are expected to maintain low triglyceride and low LDL levels and raise HDL levels, if you want to lead a healthy and active life. Foods of animal origin, such as eggs, red meat, shrimp provide ample cholesterol. So to maintain the balance between HDL and LDL cholesterol, you need to increase HDL naturally. For that you need to avoid some foods and you need to include some specific foods in your diet. You can keep a good cholesterol foods list handy. The following chart describes bad and good cholesterol levels.

Cholesterol Levels Chart

Total Cholesterol Level (mg/dl)	HDL Cholesterol (mg/dl)	LDL Cholesterol(mg/dl)	Triglycerides (mg/dl)	Interpretation
200	60 and above	Less than 100	Less than 150	Normal; optimal
200 - 239	50 - 59	130-159	150 - 499	High
240 and above	Below 50(women); below 40 (men)	190 and above	Above 499	Very high; high risk

How to Raise Good Cholesterol Naturally

People are always worried about cholesterol levels but they need to know that it is important to prevent HDL cholesterol levels from lowering down; so that the problem of low HDL cholesterol does not arise at all. Do you know what causes low HDL levels? Excessive smoking and certain genetic factors lower HDL levels. Wrong diet, especially diet high in carbohydrates leading to excessive weight can lower HDL levels. Similarly, very high triglyceride levels can affect HDL levels. Sedentary lifestyle and lack of physical activity eventually result in low HDL levels. Before worrying about how to raise good cholesterol levels, one should try to avoid lowering of good cholesterol levels.

In order to maintain a good cholesterol ratio, you need to quit smoking and you need to increase your physical activity significantly. Overweight people should follow a weight loss diet and try to lose weight. Daily exercises help maintain weight as well as cholesterol numbers. Diabetic people should try to control their blood sugar levels with the help of low glycemic diet plan, exercises and medications. Uncontrolled diabetes can cause low HDL levels. Normal healthy people should follow a healthy and balanced diet to maintain HDL levels. Diet low in saturated fats and carbohydrates should be followed. Increased consumption of niacin rich foods like chicken, legumes, beef and foods rich in omega 3 essential fatty acids such as flaxseed oil and fish help raise HDL cholesterol.

You should plan your own low cholesterol diet. If you want to raise HDL levels naturally, you should cut down the intake of alcohol. You may include moderate amount of alcohol in your diet. It is believed that chemicals in soy help increase the level of good cholesterol. Avoiding consumption of trans fats and refined sugars helps maintain good cholesterol ratio. White bread, white rice should be avoided. High fiber diet which contains good cholesterol sources like oatmeal, kale juice, olive oil, apples, pears, kidney beans, prunes and barley helps lower bad cholesterol and raise good cholesterol. Moderate amount of walnuts and almonds, when included in diet, help reduce LDL and raise HDL. One of the simple ways to raise HDL is to include whole grains like bran, oats, brown rice and legumes in your diet.

I hope this article whets your appetite regarding how to raise HDL levels with the help of a healthy diet and exercise. Simple lifestyle changes and dietary alterations can help you lead a happy and disease-free life.