Simple Ways to Increase HDL Levels

Increasing your HDL level means observing the guidelines doctors have been recommending for many years.

Get aerobic exercise at least three times a week. This means walking, jogging or bike riding so that you increase your heart rate for 20 to 30 minutes at a time.

If you're carrying a "tire around the middle," try to lose it. Weight around the waist is a repository for unhealthy fat.

Eat smart. Add more of these foods to your diet to increase HDL:

• Oat bran.
• Cooked beans like as pinto, garbanzo or chick pea, and kidney beans.
• Carrots. Recent research revealed that eating a single carrot at breakfast could reduce total cholesterol by as more than ten percent.
• Olive Oil and Canola Oil. These contain a lot of monounsaturated fatty acids, which are helpful as part of a low-fat, low cholesterol diet.
• Soy which is found in tofu, tempeh, soy milk, roasted soy nuts.
• Several years ago, it was believed egg yolks were bad. Recent research suggests otherwise, and many nutritionists now say eating eggs yolks is okay.
• Foods containing omega-3 fatty acids can also increase HDL levels. Many types of fish are great providers of omega 3 fatty acid.   

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