HDL Cholesterol: anti-oxidant in top gear.

How to increase your HDL cholesterol levels.

Very important:

High-density lipoprotein (HDL) is the so-called good cholesterol.

There is good evidence that:

  1. HDL carries oxidized cholesterol that damage vessels from the vessels to the liver to be excreted.
  2. High HDL levels are linked to reduced heart disease.
  3. HDL is not only an antioxidant but prevent heart disease.

 

Ideal levels above 1,4 mmol/Liter. On newCareLife the average level of new patients is 1,14 and the highest  level for someone with excellent health 1,9 mmol/Liter.

If any person can increase his values from 1,1 to 1,8 he or she decrease their risk of strokes and heart attacks dramatically.

How do one increase these levels:

  1. Consume olive oil:

Olive oil increase HDL and reduce risk of heart attacks and strokes.

Monounsaturated fatty acids, olive oil and health status: a systematic review and meta-analysis of cohort studies.

Schwingshackl L1Hoffmann G; Lipids Health Dis. 2014 Oct 1;13:154. doi: 10.1186/1476-511X-13-154.

  1. Low-Carb of ketogenic diet:

Low-carb and ketogenic diets provide a number of health benefits, including weight loss and reduced blood sugar levels.

They have also been shown to increase HDL cholesterol in people who tend to have lower levels.

This includes those who are obese, insulin resistant or diabetic.

The studies to proof this are numerous and is the base of all newCare’s principles.

Take  away message: Low-carb and ketogenic diets typically increase HDL cholesterol levels in people with diabetes,metabolic syndrome and obesity.

 

  1. Exercise

Studies have shown that many different types of exercise are effective at raising HDL cholesterol, including strength training, high-intensity exercise and aerobic exercis

  1. Coconut oil

Coconut oil tends to raise HDL cholesterol more than many other types of fat.One study examined the health effects of coconut oil on 40 women with excess belly fat. The researchers found that participants who took coconut oil daily experienced increased HDL cholesterol and a lower LDL-to-HDL ratio.

Most studies have found these health benefits occur at a dosage of about 2 tablespoons (30 ml) of coconut oil per day. It’s best to incorporate this into cooking rather than eating spoonfuls of coconut oil on their own.

Coconut oil tends to raise HDL cholesterol more than many other types of fat. One study examined the health effects of coconut oil on 40 women with excess belly fat. The researchers found that participants who took coconut oil daily experienced increased HDL cholesterol and a lower LDL-to-HDL ratio.

Most studies have found these health benefits occur at a dosage of about 2 tablespoons (30 ml) of coconut oil per day. It’s best to incorporate this into cooking rather than eating spoonfuls of coconut oil on their own.

Take home message: Consuming 2 tablespoons (30 ml) of coconut oil per day may help increase HDL cholesterol levels

  1. Lose Weight:

When overweight and obese people lose weight, their HDL cholesterol levels usually increase.

 

  1. Purple colored fruits and vegetabels:

Consuming purple-colored fruits and vegetables is a delicious way to potentially increase HDL cholesterol.

Purple produce contains antioxidants known as anthocyanins.

These include eggplant, red cabbage, blue berries, blackberries and black raspberries.

 

 

 

 

.

 

 

Leave a Reply

Create a website or blog at WordPress.com

Up ↑

WhatsApp us
%d bloggers like this: