Increase HDL Naturally

Cholesterol is a wax like sterol manufactured by the liver. It is basically required for the production of cell membrane, bile acids and steroid hormones. Cholesterol is transported in the blood by the lipoproteins, as it is not soluble in blood. There are five types of lipoproteins, out of which LDL or low density lipoprotein and HDL or high density lipoprotein are the most well-known lipoproteins. LDL is usually termed as the bad cholesterol, as excess of circulating LDL cholesterol in blood can cause narrowing of the arteries. LDL cholesterol collects in the arteries together with some other substances to cause the build up of plaques within the arterial wall, which is the most important risk factor for heart and cardiovascular diseases.

HDL cholesterol or 'good cholesterol' on the other hand, helps to transport the excess cholesterol from the blood vessels to the liver for processing. Its low level is considered as a risk factor for coronary artery disease, even if the levels of total and LDL cholesterol are in the normal range.

Raising HDL Cholesterol Levels in the Body

The normal HDL level is 40 to 60 mg/dL. A level higher than 60 mg/dL is considered to be beneficial for preventing heart disease and diseases of the cardiovascular system. On the other hand, HDL level lower than 40 mg/dL can raise the risk for such diseases. Therefore, it is important to increase the level of HDL cholesterol, along with lowering the level of LDL cholesterol. The following are some of the effective ways to do so.

Start Aerobic Exercises
Aerobic exercises are those that can increase your heart rate. Some of the most effective aerobic exercises that can help to raise HDL cholesterol are brisk walking, jogging, cycling and swimming. All these exercises can help to increase your heart rate, and also lower the level of LDL cholesterol.

Maintain a Healthy Weight
Obesity, as we know is a growing health concern, as it can increase the risk for several serious diseases. An increase in the level of LDL cholesterol is of the most common problems encountered by obese individuals. By losing weight and maintaining an ideal body weight, such individuals can lower the level of LDL cholesterol. This in turn, can reduce the risk of heart and coronary artery disease.

Follow a Healthy Diet
A healthy diet is another natural way to increase HDL fast and reduce the level of LDL cholesterol. A diet that contains fiber rich foods and essential fatty acids can significantly increase the level of HDL cholesterol. So, include more of fiber rich foods such as, fruits and vegetables in your diet, in order to increase your HDL level naturally. Also increase the consumption of foods that include omega-3 essential fatty acids such as, fish and cold-pressed flaxseed oil. But, foods rich in saturated and trans fats should be avoided.

Use cooking oils that are rich in monounsaturated fatty acids such as, olive and canola oil, and eliminate partially hydrogenated vegetable oils to raise HDL level. In addition to these, you can include certain HDL promoting foods in your diet. Some such foods are, raw onion, garlic, apples, orange juice, citrus fruits, soy products, oat bran, beans, orange juice, cranberry juice, berries, grapes, peanut butter and psyllium.

Quit Smoking
People who smoke can increase their level of HDL cholesterol simply by giving up this habit. The level of HDL can increase dramatically after quitting smoking. Along with raising the level of HDL, this can prove helpful to lower the risk of several health problems as well.

Limit the Consumption of Alcohol
Last but not the least, one can also raise his or her HDL level by limiting the consumption of alcohol. Though moderate alcohol consumption (one or two drinks per day) may have a favorable impact on the level of HDL cholesterol, excess consumption of alcohol can lead to several health problems. So, limit the consumption of alcohol, along with adopting other healthy lifestyle and dietary modifications to raise the level of HDL.

If you are trying to increase HDL fast, you can also talk to your physician or health care provider regarding the use of medications. The medications that are used are not found to be very effective, especially in comparison to the medications that are used for LDL cholesterol lowering. Some of the most commonly used medications are, statins and niacin (nicotinic acid). A combination of niacin, gemfibrozil and cholestyramine can also increase the level of HDL cholesterol, but can cause some side effects. On the other hand, the natural methods like, exercise and a healthy diet can not only help in this regard without any side effects, but promote a person's overall health and well-being as well.