Foods that increase good cholesterol HDL

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

Substitute 'good fats', such as monounsaturated and polyunsaturated fats for bad fats. Good fats are found in vegetable oils. Canola and olive oil are healthy at the top of the list. Nuts contain good fats, as well as many valuable nutrients. Reducing the daily intake of carbohydrates by eating moderate amounts of good fats and lean protein, like a lot of high fiber, nutrient-rich carbohydrates (like fruit and vegetables and all foundGrains). Eating fresh vegetables at meals with lean meats (4 oz servings). And raise a substitute for a snack of fresh fruit, instead of trans-fatty acids, sweets, will not only feel better and stronger, but the levels of HDL as well.

Other issues that raise HDL levels to:

Most soy products – substitute soy milk for dairy milk and tofu for meat protein.

Eat more legumes (beans)

Wheat bread (stone ground wheat)

Eat more whole 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 corn husks still attached to mushy (oatmeal, for example) and a glass of orange juice. Use low-fat milk for the cereal.

ThroughI have a mid morning snack of apple or a handful of nuts.

Over lunch, tuna mayonnaise seasoned with very little – they strive to not have mayonnaise. If you put it on bread, make it whole grain, and crushed stone. Or eating low-fat yogurt with mix of fresh fruit. And they have a piece of fruit

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

For dinner, have a piece of lean meat (4 ounces) and two vegetables such as broccoli, cauliflower, carrots, peas, etc., and aBowl of salad with a sauce of vinegar. Try to stay away from potatoes. If the dough, get the whole wheat pasta.

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Summary: Check your diet. If you eat like the average American – large amounts of carbohydrates and saturated fat per day – Replacing carbohydrates with lean protein and very high fiber, nutrient-rich carbohydrates (such as fresh fruit and vegetables, and foundgrains) and substitute good fats for bad fats. Start with a daily exercise program and stick with it. Within weeks you will feel much better and increases levels of HDL in the blood will tell.

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