You Can Raise Your Good Cholesterol – Here’s How:
A healthy HDL level (>50) is associated with less risk of heart attack, stroke, Alzheimer’s and colon cancer.
Follow these simple strategies to raise your HDL (good) cholesterol level. (Mine is 93!)
- Lose weight, if overweight.
- Engage in at least 30 minutes of moderate aerobic activity (brisk walking) most days of the week. (Talk to your healthcare provider first if you have any cardiovascular risk factors.)
- Stop using tobacco products.
- Include alcohol in moderation – 1 drink a day. Red wine best. (Talk to your healthcare provider before drinking alcohol to see if it is safe for you.)
- Strictly avoid trans fats (processed and fast foods that contain partially hydrogenated oil, shortening and stick margarine).
- Restrict the “Great White Hazards” – white flour products, white rice, white potatoes, sugars/sweet.
- Regularly consume foods that are known to raise your HDL: whole soy foods, green tea, shiitake mushrooms, chili peppers, onions, garlic, oily fish, olive oil, avocado, nuts, seeds, whole grains, and beans
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