I need to raise my good cholesteral, but i do not want to take any prescriptions. Any Suggestions ??

Answer 1

What measures can be used to increase HDL levels?
Aerobic exercise. Many people don't like to hear it, but regular aerobic exercise (any exercise, such as walking, jogging or bike riding, that raises your heart rate for 20 - 30 minutes at a time) increases the HDL levels.
Lose weight. Obesity results not only in increased LDL cholesterol, but also in reduced HDL cholesterol. If you are overweight, reducing your weight should increase your HDL levels.

Stop smoking. If you smoke, giving up tobacco will result in an increase in HDL levels. (This is the only advantage I can think of that smokers have over non-smokers - it gives them something else to do that will raise their HDL.)

Cut out the trans fatty acids. Trans fatty acids are currently present in many of your favorite prepared foods - anything in which the nutrition label reads "partially hydrogenated vegetable oils" - so eliminating them from the diet is not a trivial task. But trans fatty acids not only increase LDL cholesterol levels, they also reduce HDL cholesterol levels. Removing them from your diet will almost certainly result in a measurable increase in HDL levels. Click here for a quick and easy review of trans fatty acids and the heart.

Alcohol. With apologies to the American Heart Association, which discourages doctors from telling their patients about the advantages of alcohol: one or two drinks per day can significantly increase HDL levels. More than one or two drinks per day, one hastens to add, can lead to substantial health problems including heart failure - and there are individuals who will develop such problems even when limiting their alcohol intake to one or two drinks per day. Click here for a quick and easy review of alcohol and the heart.

Increase the monounsaturated fats in your diet. Monounsaturated fats such as canola oil, avocado oil, or olive oil and in the fats found in peanut butter can increase HDL cholesterol levels without increasing the total cholesterol.

Add soluble fiber to your diet. Soluble fibers are found in oats, fruits, vegetables, and legumes, and result in both a reduction in LDL cholesterol and an increase HDL cholesterol. For best results, at least two servings a day should be used.

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Answer 2

Omega 3 may help some. There is a recent Rx omega 3 that might raise by 11-13%, so it is reasonable to think that over-the counter omega 3 might help. But, the following list may help more as these are factors which lower HDL, so reversing these things if present should cause increased HDL

High total triglycerides levels, obesity, physical inactivity, presence of type 2 diabetes, high carbohydrate intake.

So reducing, reversing, eliminating some of these factors should help.

Answer 3

In order to raise your good cholesteral you need to eat the good kinds of fats. These fats are found with foods that are grown and doesn't come from animals. Examples are Brazil Nuts, Walnuts Learn to read food labels and stay away from all Trans Fats they are your worst enemy

Answer 4

Take Omega-3 fish oil (tuna has a good amount), almonds, cinnamon, drink 12 ounces of apple juice a day, or eat two apples a day, beans and lentils.

Answer 5

i work in a drs office and call patients with lab results every day and the dr i work for always tells patients to walk as often as they can (get a routine) and that that is the best thing for the good cholesterol. Hope this helps

Answer 6

eat plenty of healthy fats, such as nuts, fish, olive oil, and avocados

Answer 7

omega 3's, oatmeal, green veggies, low fat, cinnamon