How to Raise Low HDL Cholesterol
Obesity and inactive lifestyle are the primary causes of increasing bad cholesterol. Every adult needs to undergo a thorough medical check-up at least every three years to know your body’s overall immunity to diseases. HDL levels are measured in terms of mg/dL (milligrams/deciliter). For men, normal HDL levels are from 40-60 mg/dL and higher. For women, these levels range from 50-60 mg/dL and higher. ‘Higher’ means this extra HDL will be beneficial to our body. But on the other hand, if these levels drop below 40 mg/dL for men and 50 mg/dL for women, then it is a cause of alarm, and you need to take requisite steps to raise HDL level. Let us see how to raise HDL cholesterol levels.
How to Raise Low HDL Cholesterol
If you find out that your HDL levels are not up to the mark, then here are some of the major steps you need to take to bring them to normal and minimize your risk of heart disease. There are two ways to raise your cholesterol levels – naturally and with food. Whenever we make something happen naturally, it takes minimal efforts and gives maximum results. Of course, it depends on one’s perception whether the efforts are less or more. On the other hand, there are various foods, which if consumed in appropriate amounts, can help raise HDL levels.
How to Raise HDL Naturally
How many times we must have heard that the best way to stay healthy is through exercise? And how many of us have ever given a serious thought to it? But, however clichéd this advice may sound, if you have the problem of low HDL levels, exercising is the way to go. Initially, at least 30 minutes of low to medium intensity of exercise everyday and gradually doing the high-intensity ones can go a long way in ensuring that your body metabolism functions at its optimum levels. Stress-relieving exercises like aerobics or yoga will certainly help. Remember, couch potatoes are most prone to have the ill-ratio of good cholesterol to bad cholesterol. Hence, it is imperative that you have active lifestyle. Also, increasing HDL naturally depends on how you curb your habits of smoking and alcohol consumption. Ill-effects of smoking are widely known, so simply quit smoking to help your chances of increasing the HDL levels. On the other hand, alcohol consumption, if done in moderation, is actually good to increase your low HDL levels, but you need to take care that you don’t overdo it, simply because it can lead to several liver and heart problems.
How to Raise HDL with Food Read the rest of this entry »
