3. Consume Monosaturated Fats
While the research does not develop consensus on the link between completely avoiding fats its effectiveness because lower fat diets can increase triglycerides and cause lower HDL cholesterol value, however studies indicate that consuming fats in lower amount helps to alleviate cholesterol conundrum. Olive oil, canola oil, nut butter are some sources for monosaturated fats.
4. Avoid Alcohol
Over consumption of alcohol is detrimental for health. However, research encourage moderate alcohol consumption as it has shown to increase the HDL cholesterol in the body when consumed in moderate amount. However, the debate is ongoing about the role of alcohol consumption due to its adverse effects on the health of your heart even when consumed in lower volumes.
5. Run Away From Trans Fats
Trans fats are modified using hydrogenation of the unsaturated fats. They increase the risk of stroke as they reduce HDL cholesterol and increase LDL cholesterol rapidly. They are also called PHOs which means partially hydrated oils which are handled differently in the body. They are hidden in fried food, baked items, and margarines. WHO has ordered to eliminate industrially manufactured PHOs by the year 2023. Therefore, in order to cut cholesterol you need to avoid trans fats.
6. Say No To Smoking
If you smoke, this is your sign to quite smoking from today. When you quit smoke, you are allowing your body to improve HDL cholesterol production. Cigarette smoking induces spike in your heart rate and blood pressure which is retained to normal within the first twenty minutes of quitting to smoke. Within a year you would be able to reduce your chances of acquiring a heart disease by half the value to that of a smoker!
7. Increase Soluble Fiber Consumption
Soluble fibers are found in whole grains such as oats, in beans, lentils, brussels sprout, flax seeds, etc. It not only helps you improve your digestion, but they help to increase HDL cholesterol levels in the body.