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What should I do if my HDL is low?

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What should I do if my HDL is low?

If your HDL is low, you can take several steps to boost your HDL level and reduce your heart disease risk:

  1. Exercise. Aerobic exercise for 30 to 60 minutes on most days of the week can help pump up HDL.
  2. Quit smoking. Tobacco smoke lowers HDL, and quitting can increase HDL levels.
  3. Keep a healthy weight.

How do I raise my HDL by 20 points?

Here are nine healthful ways to raise HDL cholesterol.

  1. Consume olive oil.
  2. Follow a low carb or ketogenic diet.
  3. Exercise regularly.
  4. Add coconut oil to the diet.
  5. Quit smoking.
  6. Lose weight.
  7. Choose purple produce.
  8. Eat fatty fish often.

How can I raise my HDL to 60?

How Can We Increase Our HDL Levels?

  1. Aerobic Exercise.
  2. Lose Weight.
  3. Stop Smoking.
  4. Cut Out the Trans Fatty Acids.
  5. Increase the Monounsaturated Fats in Your Diet.
  6. Other Dietary Means to Increasing HDL.

What factors raise HDL?

Factors that elevate HDL concentrations include chronic alcoholism, treatment with oral estrogen replacement therapy, extensive aerobic exercise, and treatment with niacin, statins, or fibrates. On the other hand, smoking reduces levels of HDL-C, while quitting smoking leads to a rise in the plasma HDL level.

Do eggs increase HDL?

The science is clear that up to 3 whole eggs per day are perfectly safe for healthy people. Summary Eggs consistently raise HDL (the “good”) cholesterol. For 70% of people, there is no increase in total or LDL cholesterol. Some people may experience a mild increase in a benign subtype of LDL.

What would cause HDL to be low?

Lifestyle choices also affect HDL levels. Smoking, carrying too many pounds, and lack of physical activity tend to lower HDL. So does a diet high in refined carbohydrates (white bread, sugars, etc.). Medications such as beta blockers, anabolic steroids, progestins, and benzodiazepines can also depress HDL.

How long does it take to raise HDL levels?

While exercise regimens varied among these studies, on average the subjects in these studies exercised for 40 minutes, three to four times per week. Effect on HDL level was measured after eight to 27 weeks. Across the studies, participants had increases in HDL cholesterol averaging about 2.5 mg/dL.

What foods contain HDL?

Start incorporating the following Mediterranean-style and HDL-friendly foods into your daily diet.

  • Olive oil. The type of heart-healthy fat found in olives and olive oil can lower the inflammatory impact of LDL cholesterol on your body.
  • Beans and legumes.
  • Whole grains.
  • High-fiber fruit.
  • Fatty fish.
  • Flax.
  • Nuts.
  • Chia seeds.

Does walking raise HDL?

1. Walking raises your “good” cholesterol and lowers your “bad” cholesterol. A brisk 30-minute walk three times per week is enough to raise your “good” cholesterol (HDL) and lower your “bad” cholesterol (LDL) a few points. This amount of exercise, even without weight loss, is shown to improve your cholesterol levels.

Do avocados raise HDL?

In 7 studies, avocado intake significantly increased HDL cholesterol (summary net change: 2.84 mg/dL; 95% CI: 0.18, 5.49 mg/dL), with significant heterogeneity.