5 Ways to Increase 'Good' Cholesterol in Your Body

TEMPO.CO, Jakarta - High-density lipoprotein (HDL) is often dubbed as the "good" cholesterol. HDL helps transfer cholesterol from the artery to the liver. The "good" cholesterol is also believed to have antioxidant and anti-inflammatory effects.

Summarized from various sources, here are five ways to increase the level of HDL in your body:

1. Consuming olive oil

Quoted from Medical News Today, olive oil is the only source of mono-unsaturated fat that will reduce the risk of health diseases. The study also found that olive oil will increase the level of HDL in your body.

2. Ketogenic diet

The ketogenic diet has several benefits for your health, including increasing the level of HDL in your body and lowering the blood sugar levels.

3. Consuming better fat

Quoted from WebMD, poly-unsaturated fat and mono-unsaturated fat could become a healthier alternative to maintain the level of HDL in your body. These fats could be found in plants, nuts, and fish such as salmon or tuna.

4. Stop smoking

As we know, smoking causes various health problems, including a higher risk of cardiac arrest and lowering the level of HDL in your blood. According to Everyday Health, stopping your smoking habits will help return the HDL level to normal. A study in Biomarker Research also found that former smokers have a higher level of HDL in their bodies compared to active smokers.

5. Consuming foods rich in antioxidant 

A study published in January 2016 in Nutrients Journal found that consuming foods with high levels of antioxidants helped to increase the level of HDL in your body. The foods are dark chocolate, berries, avocado, nuts, spinach, water spinach, and beets.

RINDI ARISKA

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