Q I am 41 years old male vegitarian, my total colestral is 229 and ldl is 150 hdl is 41. I am on strict diet for the past 2 years, taking omega 3 tab (2) daily. How to increase hdl level naturally by food intake.
Kindly note that, the HDL level should be above 60 to keep you healthy. Here are some of the tips for you to boost the HDL level- Exercise is the one of the best remedies to boost your HDL level. You must do exercise at least 30-45 min a day like walking, cycling, swimming etc. In your diet, replace saturated fats with monounsaturated fats which can help reduce levels of "bad" cholesterol and increase levels of "good" cholesterol (HDL). You can take walnuts, pecans, almonds, peanuts, pistachios, and macadamia nuts. You should eat grape fruit more and take cannberry juice. Whole grains, such as oatmeal, oat bran and whole-wheat products are the good options for you. Omega-3 fatty acids help to increase the level of HDL. The sources of it includes the food such as fatty fish, fish oil supplements, flaxseeds and flaxseed oil etc. Avoid smoking and drinking. Loose your weight which indirectly decrease the total cholesterol. Remember, as age advances, the risk of some diseases increase. It is better to take preventive measures against them and live healthy life.