What I did to increase my HDL- HDL absorbs excess cholesterol from peripheral tissues and brings it back to liver for redistribution or excretion. My HDL was low at 38 and now is at 58.
Regular exercise specially high intensity ones is shown to improved HDL levels. Progress slowly though. Moved to healthy fats like Olive oil. Replaced unhealthy fat like Transfats. Reduced fries.
Quitting smoking also helped. Smoking impairs lipid metabolism which affects HDL synthesis and function. Eat fruits/vegetables with purple colour like grapes berries. They have anthocyanins which increases
Nutrition science is still complicated and unclear. These changes may help increase HDL and improve its functionality.
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