Don’t just focus on lowering your cholesterol levels. It’s a better idea to strive to change the ratio of your HDL (high density lipoprotein) or good cholesterol to your LDL (low density lipoprotein) or bad cholesterol.
Generally speaking, the higher your good cholesterol, the lower your bad cholesterol becomes. That’s because it is the former that takes the latter to the liver so that they may be broken down and removed from the body. Otherwise, having high levels of bad cholesterol may put you at greater risk of suffering from cardiovascular disease.
Some individuals have naturally more good cholesterol in their bodies, thanks to their parents. There is no need to fret if you’re not one of those lucky people. That’s because there are certain things that you may do in order to boost your good cholesterol levels. Basically, it’s about minding what you eat and changing your lifestyle.
Continue reading to know some of the most effective tips and tricks on raising your levels of good cholesterol.
Be Physically Active
Any form of exercise you can get helps in lowering your bad cholesterol and raising your good cholesterol. No matter if it’s gardening, cleaning the house, playing badminton, bicycling or ballroom dancing, you can benefit from being physically active. Experts say that you should combine aerobic exercises and resistance training for superb results.
Ditch Cigarette Smoking
Everyone knows that smoking is bad for the health. There are many reasons for such, and one of them is the fact that the habit makes it easier for the arteries to get clogged up. Turning your back on smoking is an excellent way to naturally raise your good cholesterol levels, say health authorities.
Reduce Sugar Intake
According to studies, people who consumed lots sugary foods had low good cholesterol levels. Cutting back on your intake of sugar is a great idea if you want to lower your bad cholesterol levels and ultimately your risk of heart disease. Limiting sugar in the diet also helps stave off inflammation which is associated with a host of health problems.
Include Purple Foods in the Diet
Fruits and vegetables sporting a purple color are loaded with anthocyanins — plant-based pigments that give these super nutritious foods the ability to raise good cholesterol levels effectively. Rather than obtain anthoxyanins in supplement form, you may simply consume the likes of grapes, plums, purple cabbage and eggplant regularly.
Eat Oily Fish
The inclusion of oily fish in your diet is a great way to make sure that you are getting sufficient amounts of good fats that can boost your good cholesterol levels and in turn lower your bad cholesterol levels. The likes of salmon, tuna, haddock, trout, sardines and mackerel are loaded with good cholesterol-boosting omega-3 fatty acids.
Snack on Dark Chocolate
Experts say that munching on dark chocolate is an effective way to reduce bad cholesterol in your body. That’s because these delectable treats pack antioxidants that can raise the levels of good cholesterol. Make sure that you opt for dark chocolate that’s at least 70% cocoa. Also, enjoy it moderately to keep weight gain at bay.
Drink Red Wine
Another simple yet effective way to raise your good cholesterol levels is by enjoying red wine. This well-loved beverage is loaded with antioxidants that help fend off heart disease. Men may drink up to a couple of glasses of red wine daily, while women may enjoy a glass of it.