If you are trying to optimize your cholesterol values, the first thing to keep in mind is that you need to lower the so-called "bad" (LDL) cholesterol and increase the "good" (HDL) cholesterol at the same time, the recommended dose of which should amount to at least 60 mg per dl of blood. Your doctor will already have suggested several drugs to help this process, but it is possible to improve HDL cholesterol values also in a natural way. In fact, you can change your lifestyle, change your diet and maybe try supplements.
Steps
Part 1 of 3: Changing Your Lifestyle
Step 1. Stop smoking
Smoking is a big obstacle for those who want to improve their cholesterol values, so it is better to quit. By removing the habit it is possible to increase the HDL cholesterol values up to 10%. Contact your doctor for advice on how to stop.
You can also visit the AIRC website for guidance
Step 2. Get rid of the excess pounds
Being overweight is also a risk factor that negatively affects HDL cholesterol values, so try to lose weight. Even a small weight loss is enough to favor the increase in values: in fact, for every 3 kg lost, the HDL cholesterol values can increase by one point. For example, if you lose 15 kg, your HDL cholesterol could see a 5-point increase.
Step 3. Exercise regularly
If you are not already in the habit of playing sports, you should try to embark on an exercise program. Walking 30 minutes 5 times a week is a great place to start, but you can try other types of exercise as well. Make sure you choose an interesting activity to practice it consistently. Here are some ideas:
- Walking or jogging
- Go by bicycle;
- I swim;
- Dance;
- Use the elliptical;
- Martial arts;
- Roller or ice skating;
- Cross country skiing.
Step 4. Limit your alcohol consumption
Moderate consumption has been associated with an increase in HDL cholesterol. However, it is not a good idea to start drinking or consuming more alcohol to improve cholesterol values. Women who drink should limit themselves to 1 drink per day, while men to 2.
Do not overdo it, otherwise the consequences will not be long in coming. If you exceed the recommended amounts, you will be more prone to high blood pressure, stroke, certain cancers, obesity, accidents and suicide
Part 2 of 3: Change Power
Step 1. Eliminate trans fats, which negatively affect cholesterol
In fact, they can increase the "bad" cholesterol and decrease the "good". To protect yourself, avoid foods that contain trans fats, such as:
- Packaged baked goods, such as cakes, cookies and crackers;
- Margarine;
- Milk and derivatives;
- Fried foods, such as chips, donuts, and fried chicken
- Brioche and sweets;
- Packaged French fries or corn.
Step 2. Eat more complex carbohydrates
Since they take longer to digest, they prolong the feeling of satiety and can help with the weight loss process. In addition, they allow you to take in more fiber, which is effective in increasing HDL cholesterol and lowering LDL by causing excess lipid molecules to be expelled. Here are some of the most recommended:
- Oats;
- Barley;
- Mile;
- Quinoa;
- Buckwheat;
- Rye;
- Wholemeal bread and pasta;
- Brown rice.
Step 3. Limit your consumption of red meat
Containing a lot of fat, it can increase "bad" cholesterol. Try to consume it as little as possible and choose meat from pasture-raised cows (rather than corn-based). Here are other good sources of protein:
- Skinless chicken: it is important to avoid skin because it contains a lot of fat and cholesterol, causing an increase in "bad" cholesterol;
- Fish: non-farmed fish, such as salmon, cod, donkey and tuna, are an excellent source of omega-3 fatty acids, which in addition to having anti-inflammatory properties can increase HDL cholesterol;
- Legumes: legumes contain proteins, not to mention that they are low in fat and high in fiber. Aim to eat 1 or 2 servings a day. For example, cook black beans, chickpeas, white beans, and red beans.
Step 4. Increase your consumption of fruits and vegetables
In addition to allowing you to fill up on fiber, they are also rich in vitamins and minerals. Green leafy vegetables also contain a lot of sterols and stanols, which help improve cholesterol values. Your diet cannot miss:
- Leafy greens like Indian mustard, kale, beetroot, turnips, spinach, and kale
- Okra;
- Eggplant;
- Apples;
- Grape;
- Citrus fruits;
- Berries.
Step 5. Drink more water
Hydration plays a very important role in eliminating "bad" cholesterol. Aim to drink at least 8 glasses of water a day (about 2 liters). You can flavor it with lemon, cucumber slices, or fresh mint leaves.
When you leave the house in the morning, try to bring a 1 liter bottle and make a plan to finish it by noon. Then, refill it and finish it at the end of the day
Part 3 of 3: Using Supplements and Herbs
Step 1. Try a niacin supplement, also called niacinamide
It is a B vitamin that increases HDL cholesterol values and lowers triglycerides. You can take a dose that does not exceed 1200-1500 mg each day. Contact your doctor to get specific advice on your case.
- Also be sure to read and follow the instructions on the package insert.
- Prescription niacin is generally more effective. Talk to your doctor to find out if you can take it.
Step 2. Get the plant sterols
Beta-sitosterol and gamma oryzanol are phytosterols that can help increase HDL cholesterol values and decrease LDL cholesterol values. Check with your doctor to find out if they are right for you.
- If your doctor allows it, then you can take 1 g of beta-sitosterol 3 times a day or 300 mg of gamma oryzanol 1 time a day. Read and observe the instructions on the package insert.
- Phytosterols can also be taken from seeds, nuts and vegetable oils. Some products, such as orange juice and yogurt, are fortified with sterols. Eating 2 or 3 servings a day of sterol-rich or fortified foods can help you increase your HDL cholesterol values.
Step 3. Take a supplement of omega-3 fatty acids, which can lower LDL cholesterol and raise HDL cholesterol
If you eat 2 or 3 servings of omega-3-rich fish (such as salmon, mackerel or sardines) per week, you can get your fill. Alternatively, try taking a supplement.
Every day take 2 capsules of 3000 mg of EPA and DHA combined (the combined doses of these fatty acids should not exceed 3000 mg per capsule)
Step 4. Try a garlic supplement
It is more effective for lowering LDL cholesterol than for increasing HDL values, what is certain is that it lowers cholesterol values in general. Give it a try to see if it gives you good results.
Try taking 900 mg of garlic powder per day. But first consult your doctor: it can interact with some medicines, such as anticoagulants
Step 5. Consider psyllium supplements, a laxative that allows stool to soften and compact, helping to expel LDL cholesterol and increase HDL cholesterol
To stimulate this process, try taking psyllium shell supplements every day. They are available in powder, capsule and cookie form. They can be effective in helping to meet your daily fiber requirement of 25-35g.
