Raising HDL cholesterol reduces health risks. Increased ‘good’ cholesterol levels are associated with fewer heart attacks and better memory in later years. How do you raise your HDL cholesterol to the Mayo Clinic’s recommended goal of 60mg/dL? Your doctor may have told you to stop smoking, get some exercise, and reduce saturated fat. But there is another thing you can do that doesn’t involve deprivation – eat more foods that raise HDL cholesterol. Recent studies have shown that certain healthy foods raise HDL cholesterol. Below are some of your options.
Berries are a healthy food that almost no one hates. If you need to raise your HDL cholesterol you will be happy to hear that moderate daily consumption of berries can increase cholesterol levels. The study group ate 150 grams (5.3 oz) of berries daily – a mix including blueberries, lingonberries (similar to cranberries), strawberries, raspberries and chokeberries. After 12 weeks, HDL levels increased by 5.2%.
Eggs became a food item years ago because of their cholesterol content, but before that it was known about the types of cholesterol and the causes of high levels. Recently, eggs have been identified as one of the foods that raise HDL cholesterol. Scientists in Thailand found that adding one egg per day for 3 months with no other changes in cholesterol levels raised HDL to 10.43 +/- 5.80 mg/dL.
Kale juice might not be the first thing on everyone’s list of yummy foods, but it is a powerful aid in increasing good cholesterol. A study conducted at Yonsei University asked men with high cholesterol to drink 150 ml of juice per day. After 12 weeks, the subjects’ HDL cholesterol increased by 27%. It takes about 200 grams (7 oz) of vegetables to make 150 ml of juice.
Coco is a tasty food that raises HDL cholesterol. Researchers asked volunteers to consume 26 grams of cocoa powder with 12 grams of sugar every day. Their HDL levels were up 24% after 12 weeks. 26 P. Cocoa about 1/4 cup – quite nice hot chocolate. Just make sure your pre-made hot chocolate mix doesn’t contain the amount of cocoa you need to bump into your steps.
Finally, cranberry-juice juice more than mixers and UTIs – 250 ml of no added sugar four-legged juice cocktail has been shown to raise HDL concentration by 8.1%. 250 ml is a touch more than 8 oz – 1/2 the size of a small amount of fast food drink.
As you can see, there are many healthy foods that raise HDL cholesterol levels. Adding one or more of your apartments can give you tangible benefits without depriving you of a sense of belonging. The benefits with elevated HDL levels are so obvious and foods that raise HDL cholesterol are so easy to incorporate into your daily diet. I have nothing to look forward to. Small changes can add up to big health.
Notes:
Berries increase HDL
Eggs raise HDL
Cocoa and cholesterol
About quadruped juice and HDL
Hot juice and coronary disease
