Raising your good cholesterol (hdl's) will lower your bad cholesterol (ldl's) which are known to cause clogging of the arteries. clogged arteries result from. 10. mackerel. mackerel is another fatty fish and one of the best foods that clean arteries. it is full of omega 3 fatty acids as 115 g of atlantic mackerel provides 1 g of epa and 2 g of dha. it can serve as one of your seafood options to meet the recommended 1 2 servings per week because of its rich fatty content.
2. exercise more. to maintain a healthy body, you should exercise on a daily basis. if you want another specific reason to start exercising or increase your frequency of exercise, it’s your hdl levels. increased physical activity directly helps raise your hdl cholesterol — just another one of the many benefits of exercise. In terms of diet, try to avoid trans fats, as they can increase ldl cholesterol and lower hdl cholesterol levels. foods prepared with shortening, such as cakes and cookies, often contain trans fats, as do most fried foods and some margarines. limit saturated fat, found in meats and full fat dairy products, as well. Whole grains. whole grains, including bran, cereals, and brown rice, may lower your ldl and total cholesterol, which may give your hdl levels a percentage boost. whole grains also contain soluble. Bottom line: consuming fruits and vegetables rich in anthocyanins may help increase hdl cholesterol levels. 8. eat fatty fish often. the omega 3 fats in fatty fish provide benefits to heart health.
Whole grains. whole grains, including bran, cereals, and brown rice, may lower your ldl and total cholesterol, which may give your hdl levels a percentage boost. whole grains also contain soluble. Bottom line: consuming fruits and vegetables rich in anthocyanins may help increase hdl cholesterol levels. 8. eat fatty fish often. the omega 3 fats in fatty fish provide benefits to heart health. Maintain a healthy weight. improving your diet and exercising more will help you maintain a healthy weight, which will benefit your overall cholesterol. losing 5 percent to 10 percent of your. Eat heart healthy unsaturated fats. “eating foods that are high in polyunsaturated and monounsaturated fats and antioxidants may improve the hdl to ldl ratio,” says dr. joy m. gelbman, a.
Maintain a healthy weight. improving your diet and exercising more will help you maintain a healthy weight, which will benefit your overall cholesterol. losing 5 percent to 10 percent of your. Eat heart healthy unsaturated fats. “eating foods that are high in polyunsaturated and monounsaturated fats and antioxidants may improve the hdl to ldl ratio,” says dr. joy m. gelbman, a.
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