High cholesterol is generally thought of as a bad thing, but the truth is more complex. One type of cholesterol, called high-density lipoprotein or HDL cholesterol, is beneficial to your health. When low-density lipoprotein, or LDL, cholesterol builds up on the walls of your arteries, HDL cholesterol takes it away to prevent artery blockage, lowering your risk of heart attack or stroke. According to the National Heart, Lung and Blood Institute, the higher your HDL level, the lower your risk of heart disease. There are many options for raising your HDL level, including some natural supplements.
Step 1
Take a fish oil supplement. Fish oil contains omega-3 fatty acids, a type of fat that is beneficial for heart health. MayoClinic.com says that these fatty acids can raise your HDL level and protect your heart from disease. While omega-3 fatty acids are found in certain types of fish, most people don't eat enough fish to benefit from the healthy fats in them. A fish oil supplement, either in capsule or liquid oil form, can help increase your HDL if you are not a frequent fatty-fish eater.
Step 2
Take a niacin supplement. Niacin is a B-vitamin with long-established HDL-raising properties, says MayoClinic.com. However, niacin carries some risk of negative side effects, so do not use the supplement without first consulting your doctor.
Step 3
Take a garlic supplement. MayoClinic.com states that many studies have shown garlic to be helpful in lowering bad cholesterol. While evidence about using garlic to raise HDL cholesterol is mixed, garlic's overall beneficial properties make it worth a try to raise HDL as well as lower LDL levels.
Step 4
Take a vitamin C supplement. The University of Georgia Health Center reports that vitamin C helps convert more bad cholesterol into bile, thus reducing overall unhealthy blood cholesterol levels. Vitamin C may positively impact the level of HDL cholesterol as a result.
References
- National Heart, Lung and Blood Institute: What is Cholesterol?
- MayoClinic.com: HDL Cholesterol: How to Boost Your 'Good' Cholesterol
- MayoClinic.com: Niacin to Boost Your HDL, 'Good,' Cholesterol
- MayoClinic.com: Garlic (Allium Sativum L)
- University of Georgia Health Center: Cholesterol and Your Health
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