How To Increase HDL And Lower Triglycerides

Below is a rundown of how to increase HDL and lower triglycerides. If you have a heart problem or if having high cholesterol is imminent such as in the case of genetic hypercholesterolemia or diabetes, you should know how to increase HDL and lower triglycerides. Your body needs to have your HDL or the high density lipoproteins at high levels because they help prevent the excess fats from clumping together, forming plaque. You know that when plaque forms, it hardens and blocks the arterial walls, so blood carrying nutrients are unable to pass through and nourish the cells.

How To Increase HDL And Lower TriglyceridesKeeping your HDL at above 60 mg/dL is ideal. On the other hand, triglycerides are the animal and vegetable fats that energize the body, as do proteins and carbohydrates. Triglycerides are in fact necessary, but then they need to be regulated so they don’t go above (and below) the normal range.

Here are a few tips to increase HDL levels and decrease triglyceride levels:

1. Change your lifestyle. If hypercholesterolemia does not run in your family, but you are suffering from high bad cholesterol levels nonetheless, the problem could be external, one that has something to do with your current lifestyle. For example, does your daily routine involve trips to fast food restaurants, smoking, and lounging on your couch all day? If so, then it’s not surprising why your cholesterol levels are up! It’s time to make a change. How?

a. Commit to making daily walks. Better if you can do cardio activities like swimming, dancing, or running. These activities help to increase the good cholesterol.

b. Prepare your own meals. You should also try to make it a habit to prepare your own meals instead of feasting on take-outs or meals-to-go at fastfood restaurants. These foods are loaded with saturated fat which only serves to increase the levels of bad cholesterol in your system. Forget the fries and the junk; go instead for nuts, steamed fish, and vegetables. And make sure you eat enough citrus fruits, too, as they have great antioxidant properties.

c. If you are smoking, quit the habit. You’ve seen the signs – smoking is bad for the health. It causes cancer, asthma, and yes, it causes cellular death, too. The process may be slow, but sure. Smoking deprives your cells from getting the necessary nutrition, so quit the habit before it gets too late.

2. Get sufficient vitamins and minerals. Taking vitamins, especially Vitamin C, Vitamin E, and Vitamin B3 (Niacin) is highly recommend especially for people with heart problems. These are antioxidants that help the body respond to the oxidation of cholesterol.

3. Take medications. While medications may not be very effective in raising HDL levels, taking statin drugs, like Lipitor can bring triglycerides back to the normal range. However, because of the possible adverse reactions (as chemically formulated drugs do often come with side effects that range from bad to nightmarish), some doctors are not very excited to prescribe cholesterol-reducing drugs. Many of them do this as a last recourse, when decreasing triglycerides cannot be possible by natural means.

There may be other ways how to increase HDL and lower triglycerides, but these tips can jumpstart your way to a healthier heart.

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