{"id":15064,"date":"2020-06-18T17:56:42","date_gmt":"2020-06-18T17:56:42","guid":{"rendered":"https:\/\/www.healthymale.com\/squad\/?p=15064"},"modified":"2020-06-18T17:56:42","modified_gmt":"2020-06-18T17:56:42","slug":"boost-your-good-cholesterol-with-these-tips","status":"publish","type":"post","link":"https:\/\/www.healthymale.com\/blog\/cholesterol\/boost-your-good-cholesterol-with-these-tips\/","title":{"rendered":"Boost Your Good Cholesterol With These Tips"},"content":{"rendered":"<p><span style=\"font-weight: 400\">So, your doctor wants you to increase your \u201cgood\u201d cholesterol? More formally known as high-density lipoprotein, HDL takes cholesterol from your arteries to the liver to be used or excreted. When your body has high levels of good cholesterol, you\u2019ll benefit from its anti-inflammatory and antioxidant benefits.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Although genetics do play a role, there are things you can do to raise your HDL, like:<\/span><\/p>\n<ul>\n<li>\n<h3><b> Eat purplish fruits and veggies<\/b><\/h3>\n<p><span style=\"font-weight: 400\">\u00a0These items\u2014such as blueberries, eggplant, blackberries, red cabbage and black raspberries\u2014contain a lot of antioxidants called anthocyanins.<\/span><\/li>\n<\/ul>\n<ul>\n<li>\n<h3><b> Lose weight and\/or exercise<\/b><\/h3>\n<p><span style=\"font-weight: 400\">\u00a0It\u2019s common for people who are overweight to increase their HDL levels when they lose weight (no matter how the weight comes off). If you\u2019re not overweight, you can still raise your HDL by exercising regularly. You may want to incorporate aerobic exercise, high intensity exercise and\/or strength training.<\/span><\/li>\n<\/ul>\n<ul>\n<li>\n<h3><b> Quit smoking<\/b><\/h3>\n<p><span style=\"font-weight: 400\">\u00a0Smoking suppresses HDL cholesterol for many people and even when it doesn\u2019t, HDL function can improve.<\/span><\/li>\n<\/ul>\n<ul>\n<li>\n<h3><b> Add healthy oils to your diet<\/b><\/h3>\n<p><span style=\"font-weight: 400\">\u00a0Some studies have shown that coconut oil and olive oil can help increase HDL and its anti-inflammatory and antioxidant functions.<\/span><\/li>\n<\/ul>\n<ul>\n<li>\n<h3><b> Try a low-carb diet<\/b><\/h3>\n<p><span style=\"font-weight: 400\">\u00a0Under your doctor\u2019s approval, it may be worth trying a low-carb diet. While studies have found conflicting evidence, although several pieces of research have found that, in people with obesity or diabetes, low-carb ketogenic diets seem to increase HDL cholesterol levels.<\/span><\/li>\n<\/ul>\n<ul>\n<li>\n<h3><b> Consume fatty fish frequently<\/b><\/h3>\n<p><span style=\"font-weight: 400\">\u00a0Fatty fish\u2014including salmon, sardines, herring, anchovies and mackerel\u2014has been found to increase heart health and increase HDL cholesterol. Aim to eat these sources of omega-3 fats three to four times per week.<\/span><\/li>\n<\/ul>\n<ul>\n<li>\n<h3><b> Skip the trans fats<\/b><\/h3>\n<p><span style=\"font-weight: 400\"> Artificial trans fats, such as those found in processed foods, can increase inflammation and lower HDL levels Some foods to avoid include margarines, pies, canned frosting, potato chips, sausage rolls, pizza dough and some crackers.<\/span><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>So, your doctor wants you to increase your \u201cgood\u201d cholesterol? More formally known as high-density lipoprotein, HDL takes cholesterol from your arteries to the liver to be used or excreted. When your body has high levels of good cholesterol, you\u2019ll benefit from its anti-inflammatory and antioxidant benefits. Although genetics do play a role, there are [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":14336,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"footnotes":""},"categories":[721],"tags":[722,723],"class_list":["post-15064","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cholesterol","tag-cholesterol","tag-diet"],"_links":{"self":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/posts\/15064","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/comments?post=15064"}],"version-history":[{"count":0,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/posts\/15064\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/media?parent=15064"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/categories?post=15064"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/tags?post=15064"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}