How to increase your HDL(good cholestrol)

How to increase the good cholestrol also known as HDL Level?
OR
How to prevent any heart disease and live healthy?

What does HDL Cholestrol do in our body?

HDL or GOOD Cholestrol cleans the excess cholestrol from the walls of blood vessels. This excess cholestrol might cause a coronary artery disease. Doctors say that , HDL levels below 40mg/DL increases the risk of coronary artery disease. the HDL level greater than 60mg/DL is considered good and protects people from heart disease.

So, let us see some ways in which we can increase the HDL Cholestrol level .

** Excercise
Do simple exercise such as walking or jogging, for atleast 1/2 hour at a time.

** Reducing Weight
Reduce your weight if, your excess weight is in your abdominal area.

** Reduce intake of trans fat
Look out for the nutrition label in each pack of food you buy and look for partially hydrogenated vegetable oils, to reduce trans fat in your diet.

For example :

1. Use liquid vegetable oils and soft margarines in place of hard margarine or shortening.
2. Limit cakes, cookies, crackers, pastries, pies, muffins, doughnuts and French fries made with partially hydrogenated or saturated fats.

** Increase the monounsaturated fats in your diet
Canola oil, Olive oil or Avacado oil and also fats in peanut butter contain monounsaturated fats.

** Increase intake of fibre content
Include oats, fresh vegetables, fresh fruits and legumes.

** Increase intake of omega-3 fatty acid
Include Salmon, Walnut, Flax seeds, in your diet. this increases HDL Cholestrol level.