How to Lower LDL and Raise HDL Cholesterol

How to lower LDL and raise HDL tips are a lot out there. The most preferred one is the tip to decrease and increase those two kinds of cholesterol without drugs. Tips of how to lower LDL and raise LDL without drugs are the most searched because consuming drugs or medicine for a long time will affect the kidneys. Here are some tips for you who look for how to lower LDL and raise HDL naturally.

Tips to Increase the Level of HDL
    1. Consume Olive Oil

Olive oil is one of the best sources of good fats which is easiest to get and to consume. Based on a research which is done by more than 800.000 participants, it is found that olive oil is the one and only source of single unsaturated fat which is able to reduce the risk of heart attack disease. In this research is also found that olive oil is also able to increase the level of HDL of the good kind of cholesterol. It is because the antioxidant content that contained in olive oil which is called Polyphenols.

    1. Work Out Regularly

One of the ways of how to lower LDL and raise HDL levels are by working out regularly. By working out with high intensity, you are able to increase the level of HDL 8 mg/dl in 10 weeks. Working out with high intensity is also able to reduce insulin and improve the function of arterial blood vessels, so that it is also good for diabetics. Working out several times in a week is able to increase HDL in your blood and add antioxidant in your body.

    1. Consume Coconut Oil

Some researches show that coconut oil is able reduce the level of LDL and increase the level of HDL in your blood, so that the risk of getting heart attack is decreased. This kind of oil is also able to keep the health of your brain, and improve your metabolism. Consume 2 spoons of coconut oil a day to increase the level of HDL cholesterol in your blood.

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Tips to Decrease the Level of LDL
    1. Consume Foods that Contain Fibers

One of the ways to reduce the level of LDL effectively is by consuming foods that contain a lot of fibers. It is because soluble fibers are able to keep cholesterol and get it out from your body through digestion. The kind of food which contain high level of soluble fibers is oat. Some kinds of fruits such as grapes, apple, strawberry, and orange contain soluble fibers which are able to reduce LDL in your blood.

    1. Consume Fish and Garlic

The good fats which are contained in fish is able to lower LDL and Triglycerides if you consume it at least twice a week as the replacement of red meat. You are able to choose mackerel, tuna, salmon, which contain a lot of Omega 3 which is good for the health of your heart and how to lower LDL and raise LDL.

Tips : How to Increase HDL and Lower LDL

How to increase HDL and lower LDL tips are a lot out there for you who are looking for some information. There are two types of cholesterol. First is HDL (High Density Lipoprotein), this is the good kind of cholesterol. The second is LDL (Low Density Lipoprotein), this is the bad kind of cholesterol. If the level of your LDL is high and the level of your HDL is low, then your risk of getting high cholesterol is also high. Here are some tips to make your HDL higher and your LDL lower. 

How to Increase the Level of HDL

Here are some tips to make your HDL level higher in your body.

    1. Consume olive oil.

Olive oil is the source of good fats which is easy to find and consume. Based on a research, it is found that olive oil is the only source of unsaturated fats which can reduce the risk of heart attack. Based on the same research, it is mentioned that the one of the benefits of olive oil is able to increase the level of HDL. It is because the antioxidant content in olive oil which is called polyphenols. Pure olive oil contains more polyphenols than the processed ones. But how much the polyphenols are depends on the brand the kinds.

    1. Exercise regularly.

The next of how to increase HDL and lower LDL is by working out regularly. By working out with high intensity, it is able to increase HDL for 8mg/dL. Not only that, working out with high intensity is also able to reduce insulin and improve the functions of arterial blood vessels. Working out several times in a week will be able to increase the level of HDL, improve the capabilities of anti inflammatory in your body, and also add antioxidant.

    1. Consume coconut oil.

Some researches show that coconut oil is able to reduce appetite, increase the skill of metabolism, and keep the health of your brain. Coconut oil is one of the foods to increase HDL and lower LDL. So that the risk you are getting heart attack disease is low. You are able to increase the level of your HDL by consuming two spoons of coconut oil a day. 

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How to Decrease the Level of LDL

Here are some tips to make the level of LDL lower in your body.

    1. Consume fish and garlic.

The good fats contained in fish is able to decrease the level of LDL in your body if you consume it three times a week as the replacement of red meat. Omega 3 in tuna, salmon, mackerel, or herring is good to keep the health of your heart. While garlic can reduce LDL by inhibit the process of oxidation of LDL.

    1. Consume Soy

By consuming soy, both consume it directly, as a milk, or processed soy, you will be able to decrease the level of LDL for 5% to 6%. Consume at least 25 gram of protein soy. Consume soy as the tip of how to increase HDL and lower LDL.