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How can I increase my good cholesterol (HDL)?

Q: Do Omega 3 EPA/DHA and almonds help increase HDL (good cholesterol) levels?

A:Omega 3 fatty acids are found in fish oils and flax seeds. These are good for the heart. Almonds also contain Vitamin E. There are several other ways for you to increase your HDL cholesterol content. Orange Juice - drinking three cups of orange juice a day increases HDL levels Niacin. Niacin (vitamin B3) helps increase HDL. Glycaemic Load - the glycaemic load is basically a ranking of how much a standard serving of a particular food raises your blood sugar. And as the glycaemic load in your diet goes up, HDL cholesterol appears to go down; most of your carbohydrate intake should come from whole grains, vegetables, fruits, and fat-free and low-fat dairy products. These foods tend to be on the lower end of the glycaemic scale. Choosing better fats - replacing saturated fats with monounsaturated fats can not only help reduce levels of bad cholesterol, it may also increase levels of good cholesterol. Soy - soy products are also high in fibre. The isoflavones found in soy raises HDL levels, which could reduce coronary heart disease risk. Aerobic exercise - at least 30 minutes on most days of the week is the exercise prescription that can help raise your HDL. Stopping smoking - kicking the habit can increase your HDL numbers a bit too. Losing weight - being overweight or obese contributes to low HDL cholesterol levels. Decrease the amount of refined sugars and carbohydrates in your diet. Eat more raw yellow or white onions. A raw onion per day can raise HDL as much as 30%. Avoid trans fats. Eat more fish. Fish oil supplementation has also shown to work.


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