How do i raise hdls

A study published in January in the journal Surgery for Obesity and Related Diseases found that participants who received laparoscopic adjustable gastric banding showed a significant increase in their HDL cholesterol long-term, 12 years later. Smoking cigarettes can lead to a number of health problems, including lung disease and cancer, and also increases your risk of heart attack.

But did you know smoking can also suppress or lower those good cholesterol levels? Ahmed says. And research agrees. Including fish in your diet can increase HDL cholesterol in a short period of time. In a study published in February in the journal PLoS One , researchers concluded that a diet rich in foods including fish showed an increase in the size of HDL particles in the body, which could help improve cholesterol transport through the body.

The researchers saw the positive effects of a diet that included fish in as little as 12 weeks. Research shows that moderate drinking can increase good cholesterol levels. According to the Mayo Clinic , this means having up to one alcoholic drink per day for women, as well as for men over age 65; men under 65 can have up to two drinks per day. Studies have shown that coconut oil may reduce appetite, increase metabolic rate, and help protect brain health, among other benefits.

However, it appears that coconut oil is actually quite heart-healthy. Some studies have shown that coconut oil tends to raise HDL cholesterol more than many other types of fat. Improving this ratio reduces heart disease risk 20 , 21 , One study examined the health effects of coconut oil consumption in 40 females with excess abdominal fat.

However, more recent reviews suggest that the research into coconut oil and cholesterol is of poor quality, is not conclusive, and often reports that coconut oil can raise the levels of LDL cholesterol. Therefore, more research is needed 23 , Most studies have found that these health benefits occur at a dosage of about 2 tbsp 30 ml of coconut oil per day. It is best to incorporate this into cooking rather than eating spoonfuls of coconut oil on their own.

Bottom line: Consuming 2 tbsp 30 ml of coconut oil per day may help increase HDL cholesterol levels. Coconut oil is available to purchase online.

That said, the current research is inconclusive. Smoking increases the risk of many health problems, including heart disease and lung cancer. One of its negative effects is a suppression of HDL cholesterol. Some studies have found that quitting smoking can increase HDL levels 25 , 26 , In a 1-year study of more than 1, people, those who quit smoking had twice the increase in HDL as those who resumed smoking within the year.

The number of large HDL particles also increased, which further reduced heart disease risk When it comes to the effect of nicotine replacement patches on HDL levels, research results have been mixed. For example, one study found that nicotine replacement therapy led to higher HDL cholesterol.

However, other research suggests that people who use nicotine patches likely will not see increases in HDL levels until after replacement therapy ends 28 , Even in studies where HDL cholesterol levels did not increase after people quit smoking, HDL function improved, resulting in less inflammation and other beneficial effects on heart health When people with overweight or obesity lose weight, their HDL cholesterol levels usually increase.

One study examined HDL levels in more than 3, Japanese adults with overweight or obesity, all of whom followed a lifestyle modification program for 1 year. The key to achieving and maintaining healthy HDL cholesterol levels is choosing the type of diet that makes it easiest for the individual to lose weight and keep it off. Bottom line: Research shows that several methods of weight loss can increase HDL cholesterol levels in people with overweight or obesity.

Consuming purple fruits and vegetables is a delicious way to potentially increase HDL cholesterol. Studies using anthocyanin extracts have shown that they help fight inflammation, protect the cells from damaging free radicals, and potentially raise HDL cholesterol levels 36 , 37 , 38 , In a week study of 58 people with diabetes, those who took an anthocyanin supplement twice per day had a In another study, when people with cholesterol-related issues took anthocyanin extract for 12 weeks, their HDL cholesterol levels increased by Ballantyne CM, ed.

Therapeutic targeting of high-density lipoprotein metabolism. Philadelphia, Pa. Madsen CM, et al. Extreme high high-density lipoprotein cholesterol is paradoxically associated with high mortality in men and women: Two prospective cohort studies. European Heart Journal. See also After a flood, are food and medicines safe to use?

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Nuts and your heart: Eating nuts for heart health Pomegranate juice: Can it lower cholesterol? Is there a risk of rhabdomyolysis from statins? Soy: Does it reduce cholesterol? Soy: Does it worsen hypothyroidism? Avocados contain folate and monounsaturated fat. This healthy type of fat helps maintain HDL levels and reduces your risk of stroke, heart attack, and heart disease.

Add slices of avocado to salads, soups, chilis, or sandwiches. Guacamole is a great option, too. Just be sure to reach for low calorie dippers, like carrots, radishes, and tomatoes, instead of high calorie, high salt tortilla chips. Incorporating this food into your diet is a great way to reduce your meat consumption and cholesterol levels.

When people eat less meat, their LDL levels will most likely decrease, and their HDL levels will most likely increase. Steamed, unsalted edamame makes a great appetizer. This edamame spread is a healthier dip option for a party or gathering.

Extra-firm tofu grills beautifully, and this tofu vegetable kebab recipe will please even your meat-loving friends. Here are some other steps you can take:. Daily exercise is important for your overall health and can even increase your HDL. The Centers for Disease Control and Prevention CDC recommend that adults get at least minutes of moderately intense physical activity per week.

Dietary changes and increasing activity levels can help in reaching and maintaining an optimal weight. Sometimes, despite all your efforts, you can still have changes in maintaining healthy cholesterol levels. Genetics can play a role in your cholesterol levels, so speak with your doctor about your personal risks and what you can do to address them. Emerging research is finding that your gut flora or microbiome influences your cholesterol levels and heart disease risk.

Adding probiotic-rich foods like yogurt and fermented foods to your daily diet can be helpful. In addition to recommending lifestyle and dietary changes, your doctor may prescribe medications to help lower your cholesterol levels.

Before you begin dramatically changing your diet or taking any supplements, talk with a healthcare professional. Food is a first-line, all-natural way to deliver more heart-healthy vitamins, minerals, and nutrients to your body. However, certain foods and supplements are less healthful due to their possible interactions with medications or prescriptions.

So before you begin loading up on these foods and supplements to boost your HDL and lower your LDL numbers, talk with a healthcare professional. Together, you can strategize achievable, positive ways to get your cholesterol numbers headed in the right direction.