Foods That Increase HDL Good Cholesterol

First, check your diet. For many people in the United States, consists of the daily diet of 70% carbohydrates and 30% saturated fatty acids. Heart doctors recommend that saturated fats and trans fats "(both together should not be as" bad "fats), more than 10% of the daily diet. Saturated fats are found in poultry meat, and) dairy products (butter, cheese, ice cream, and whole milk. Trans fats are a lot of has-the-shelf donuts, cup cakes, cookies and other sweets and greasy, friedFoods such as French fries.

Substitute 'good fats' such as polyunsaturated and monounsaturated fats for bad fats. Good fats are found in vegetable oils. Canola and olive oil are at the forefront of the healthy list. Nuts contain good fats, as well as many valuable nutrients. Reduce daily carbohydrate intake by eating moderate amounts of good fats and lean protein, such as plenty of high-fiber, nutrient-rich carbohydrates (such as fresh fruit and vegetables and whole grains) to be found.Eat fresh vegetables at meals with lean meats (4-ounce servings). And raise a substitute for fresh fruit snacks instead of trans-fatty acids, sweets, you will not only feel better and stronger but your HDL levels as well.

Other issues that raise HDL levels to:

More soy products - soy milk substitute for dairy milk and tofu for meat protein.

Eat more legumes (beans)

Whole wheat bread (stone-ground wheat)

Eat more grains

Eat fresh, cold waterFish.

Eat less fried foods and more baked and grilled.

Avoid foods with 'trans' or 'hydrogenated' or 'partially hydrogenated'.

Use margarine instead of butter.

Eat smaller portions.

If your mind wanders in the direction of food - you go some aerobic exercises.

For example: Start the day with a bowl of cereal with seeds, with the grain shells still attached to mushy (eg oatmeal) and a glass of orange juice. Use low-fat milk for theCereals.

In the mid-morning snack have an apple or a handful of nuts.

Over lunch, tuna seasoned with very little mayonnaise - strive to have no mayonnaise. If you put it on bread, make it whole grain, and crushed stone. Or eat low fat, mix yogurt with fresh fruit. And have a piece of fruit

For a piece of fruit mid-afternoon snack (eg eat) an apple.

For dinner, have a lean piece of meat (4 ounces) and two vegetables such as broccoli, cauliflower,Carrots, peas, etc., and a bowl of salad with a dressing of vinegar. Try to steer away from potatoes. If you pasta, get whole-grain pasta.

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Summary: Check your diet. Replace if you eat like the average American - large amounts of carbohydrates and saturated fats per day - carbohydrates with lean protein and plenty of high-fiber, nutrient-rich carbohydrates (as found in fresh fruits andVegetables and whole grains) and substitute good fats for bad fats. Start with a daily exercise program and stick with it. In a few weeks you will feel much better and increases in your HDL levels in the blood will tell.

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