We hear a lot about lowering our ‘bad’ LDL cholesterol and we are briefly told to raise our HDL or ‘good’ cholesterol. But we’re not told why and more importantly, we’re not told how to raise our HDL level. As a heart attack survivor I’ve educated myself through research and asking questions and discovered some easy ways to raise my good cholesterol that just may work for you too.
Drink Orange Juice
According to study findings published in the American Journal of Clinical Nutrition drinking two – eight ounce glasses of orange juice daily can raise HDL levels up to 21%. The antioxidants in orange juice boost the liver’s ability to produce the healthy HDL cholesterol.
Add Eggs Back Into Diet
For years we’ve been told eggs were bad for us and we should not eat them, especially the egg yolk. That mind set changed when it was discovered that eggs have the power to raise good cholesterol while lowering bad cholesterol when eaten as part of a low saturated fat diet, as reported in Lifelong Fitness Tips . Two eggs a day, hard boiled or scrambled, will help raise HDL level.
Eat Good Fats
Bad fats clog the arteries and good fats help keep the system running smoothly by raising HDL level. Good fats are the omega-3 and omega-9 fatty acids which are found in extra virgin olive oil, seafood and flaxseeds. And according to Women to Women Nutrition , extra virgin olive oil contains an abundance of both omega-3 and omega-9. The American Heart Association recommends eating two servings of fatty fish per week to increase good cholesterol. Fish with ‘good’ fats are salmon, herrings, sardines, mackerel and albacore tuna.
Snack on Nuts
In this Livestrong article, John Hopkins University recommends nuts to raise HDL levels. Snacking on walnuts, pecans or pistachios (which are filled with fiber) helps the body excrete bad LDL cholesterol and raise the good HDL cholesterol. 10-12 nuts per day is sufficient and won’t contribute to weight gain.
Niacin May Raise HDL Level
Niacin is a B vitamin which may raise HDL level, according to the Mayo Clinic . But as with any dietary supplement, always talk to your doctor before taking it. Niacin may also take heart attack prevention one step further by also lowering LDL and triglyceride levels.
Sources:
American Journal of Clinical Nutrition
Lifelong Fitness Tips
The American Heart Association
Women to Women Nutrition
Livestrong
Mayo Clinic