Olive oil can help increase your HDL cholesterol levels.
High cholesterol levels can cause cardiovascular disease, heart attack or strokes. There are several ways that you can help reduce your "bad" cholesterol and "good" cholesterol levels naturally. Making simple lifestyle and dietary changes can make a big difference. Before making any major changes to diet, exercise or adding supplements to your routine, speak with your physician first.
Exercise
The University of Maryland Medical Center suggests that you exercise regularly to help reduce your cholesterol. You should begin slowly but aim for 60 minutes a day 3 to 4 days a week. By increasing your activity, you will also help to reduce your overall weight. Being overweight, or obese, increases the risk and complications of high cholesterol levels. Adding moderate exercise to your routine can also increase your high-density lipoproteins, HDL, or "good" cholesterol. Having a higher level of HDL's will aid your body in removing the "bad" cholesterol from your blood stream. Before beginning your routine, be sure to get clearance from your physician and always start slowly and stretch before and after a workout to prevent injuries.
Diet
High levels of low-density lipoproteins, LDL, is considered unhealthy. LDL's should be below 70mg/dl. Your liver produces most of the cholesterol your body requires, while your diet provides the rest. Saturated fats from meat and dairy products as well as trans fats will increase levels. The MayoClinic website suggests that you reduce your intake of these fats and include heart healthy choices instead. Soluble fiber, such as oatmeal and dried beans, will help absorb cholesterol before it gets into your bloodstream. Replace your butters and trans fat margarine with oils that are rich in mono-unsaturated fats such as olive or canola oil. Increase your consumption of cold water fish, such as herring or salmon, which add heart healthy omega-3 fatty acids. Eating walnuts and almonds can reduce cholesterol levels and provide poly-unsaturated fats. By eating healthier, increasing your fruits and vegetable consumption and choosing whole grains over processed foods, you can make a significant difference in your cholesterol levels.
Herbs and Supplements
Herbalist Phyllis Balch suggests you use either garlic, ginger, ginseng, green tea and hawthorne, or a combination, to help reduce total cholesterol levels. Niacin is a B vitamin that may also help increase your HDL levels. Before taking any herb or supplement,you should first speak to your physician as there are always risks of unwanted side effects.
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