👩⚕️🧑⚕️提高👍「好」膽固醇（HDL）高密度脂蛋白🛎🔑Increase your HDL 👍(Good) cholesterol levels🦑🦐「善玉」コレステロールを増やす🌳🌴감사해요🗝
🥝🍅提高高密度脂蛋白水平的方法包括運動、食用橄欖油和其他健康脂肪以及遵循酮類飲食。
高密度脂蛋白水平有助於將膽固醇從動脈輸送到肝臟，身體可以在肝臟中使用或排出它。
高水準的 HDL 還具有抗氧化和抗發炎作用，研究也將其與降低心臟病風險聯繫起來（1 可信來源，2 可信來源）。
大多數健康專家建議男性的最低血中濃度為 40 毫克每分升 (mg/dl)，而女性的最低血中濃度為 50 毫克/分升（3可信來源）。
雖然遺傳學確實發揮了作用，但還有其他幾個因素會影響 HDL 水平。
以下是提高高密度脂蛋白膽固醇的九種健康方法。
1.食用橄欖油😀
在飲食中加入橄欖油是增加高密度脂蛋白膽固醇水平的可能方法。
橄欖油是最健康的脂肪之一。
🍆🥑🥦一項針對超過 80 萬名參與者的 42 項研究進行的大型分析發現，橄欖油是指似乎可以降低心臟病風險的單元不飽和脂肪的唯一來源（4可信來源）。
研究還表明，橄欖油對心臟健康的影響之一是增加高密度脂蛋白膽固醇。這可能是因為它含有稱為多酚的抗氧化劑（5, 6, 7)。
特級初榨橄欖油比加工橄欖油含有更多的多酚，儘管不同類型和品牌的含量仍有差異。
一項研究讓 200 名健康年輕男性每天攝取約 2 湯匙 (tbsp)（25 毫升 [ml]）不同的橄欖油，持續 3 週。
研究人員發現，參與者在食用多酚含量最高的橄欖油後，HDL 水平顯著增加（6 可信來源）。
在另一項研究中，當 62 名老年人連續 6 週每天食用約 4 湯匙（50 毫升）高多酚特級初榨橄欖油時，他們的 HDL 膽固醇會增加（7)。
除了提高 HDL 水平之外，在針對老年人和高膽固醇人士的研究中，橄欖油還可以增強 HDL 的抗發炎和抗氧化功能（7, 8, 9)。
盡可能選擇高品質、經過認證的特級初榨橄欖油，它們的多酚含量往往最高。
👍 底線：多酚含量高的特級初榨橄欖油可能會增加健康人、老年人和高膽固醇人士的高密度脂蛋白水平。特級初榨橄欖油可以在線購買。
2.遵循低碳水化合物或生酮飲食😁
低碳水化合物和生酮飲食具有許多健康益處，包括減肥和降低血糖水平。
研究還表明，它們可以增加高密度脂蛋白膽固醇水平較低的人的水平。
這包括患有肥胖症、胰島素抗性或糖尿病的人（10 可信來源、11 可信來源、12 可信來源、13 可信來源）。
在一項研究中，研究人員將第 2 型糖尿病患者分為兩組。一組遵循每天碳水化合物含量少於 50 克 (g) 的飲食。另一組則遵循高碳水化合物飲食。
儘管兩組體重都減輕了，但低碳水化合物組的高密度脂蛋白膽固醇增加幾乎是高碳水化合物組的兩倍（10可信來源）。
在另一項研究中，遵循低碳水化合物飲食的肥胖者的 HDL 膽固醇總體增加了 5 毫克/分升。
另一方面，在同一項研究中，吃低脂肪、高碳水化合物飲食的參與者的高密度脂蛋白膽固醇水平有所下降（13)。
這種反應可能部分是因為低碳水化合物飲食的人通常攝取較高水平的脂肪。
一項針對超重女性的研究發現，與高碳水化合物飲食相比，富含肉類和起司的飲食會使 HDL 水平增加 5-8%（14)。
值得注意的是，丹麥乳製品研究基金會資助了這項研究，可能會影響研究結果。
更重要的是，這些研究表明，除了提高高密度脂蛋白膽固醇外，極低碳水化合物飲食還可以降低三酸甘油酯並改善其他幾種心臟病的危險因子。
🫛🥬🥒🌶🫑結論：低碳水化合物和生酮飲食通常會增加糖尿病和肥胖症患者的高密度脂蛋白膽固醇水平。
3.定期鍛煉😃
身體活動對心臟健康很重要。
研究表明，許多類型的運動（包括肌力訓練、高強度運動和有氧運動）都可以有效提高高密度脂蛋白膽固醇（15、16、17)。
回顧研究也表明，運動可以增強高密度脂蛋白膽固醇的抗氧化和抗發炎作用（18可信來源）。
高密度脂蛋白 (HDL) 的最大增加通常發生在高強度運動時。
👍 一項小型研究對患有多囊性卵巢綜合徵的女性進行了跟踪，該綜合徵可能會增加胰島素阻抗的風險。研究要求他們每週進行三次高強度運動。
4.在飲食中添加椰子油😃
研究表明，椰子油可以降低食慾，提高新陳代謝率，並有助於保護大腦健康等。
有些人可能擔心椰子油對心臟健康的影響，因為它的飽和脂肪含量很高。然而，椰子油實際上對心臟非常有益。
一些研究表明，椰子油比許多其他類型的脂肪更容易升高高密度脂蛋白膽固醇。
此外，一些研究表明，椰子油可以改善低密度脂蛋白（LDL）或「壞」膽固醇與高密度脂蛋白膽固醇的比率。提高這一比率可以降低心臟病風險（20, 21, 22)。
一項研究調查了 40 名腹部脂肪過多的女性食用椰子油對健康的影響。研究人員發現，每天服用椰子油的人的高密度脂蛋白膽固醇含量增加，低密度脂蛋白與高密度脂蛋白的比率降低。
相較之下，每天服用大豆油的組別的高密度脂蛋白膽固醇有所降低，而低密度脂蛋白與高密度脂蛋白的比率則增加 (21)。
然而，最近的評論表明，關於椰子油和膽固醇的研究品質很差，沒有結論，並且經常報導椰子油可以提高低密度脂蛋白膽固醇的水平。因此，需要更多的研究（23可信來源，24）。
🌽🥕🫒大多數研究發現，每天攝取約 2 湯匙（30 毫升）椰子油即可產生這些健康益處。最好將其融入烹飪中，而不是單獨吃一匙椰子油。
底線：每天食用 2 湯匙（30 毫升）椰子油可能有助於提高 HDL 膽固醇水平。椰子油可以在線上購買。也就是說，目前的研究尚無定論。
5.戒菸😠😡🤬
吸菸會增加許多健康問題的風險，包括心臟病和肺癌。
它的負面影響之一是抑制高密度脂蛋白膽固醇。一些研究發現戒菸可以增加 HDL 水準（25, 26, 27)。
在一項針對 1,500 多人的為期 1 年的研究中，戒菸者的 HDL 增加是一年內恢復吸菸者的兩倍。大 HDL 顆粒的數量也增加了，這進一步降低了心臟病的風險（26)。
當談到尼古丁替代貼片對高密度脂蛋白水平的影響時，研究結果好壞參半。
例如，一項研究發現尼古丁替代療法會導致高密度脂蛋白膽固醇升高。然而，其他研究表明，使用尼古丁貼片的人在替代療法結束之前可能不會看到 HDL 水平增加（28, 29)。
即使在人們戒菸後 HDL 膽固醇水平沒有增加的研究中，HDL 功能也會得到改善，從而減少發炎和對心臟健康的其他有益影響 (30)。
結論：戒菸可以增加高密度脂蛋白水平，改善高密度脂蛋白功能，並有助於保護心臟健康。👍
6.減肥
😂🤣🥲🥹
當超重或肥胖的人減肥時，他們的高密度脂蛋白膽固醇水平通常會增加。
更重要的是，無論減重是透過減少熱量飲食、限制碳水化合物、間歇性斷食、減重手術或飲食和運動相結合來減輕體重，似乎都會產生這種好處（13, 31, 32, 33, 34 ) ，35）。
一項研究檢視了 3,000 多名超重或肥胖的日本成年人的 HDL 水平，所有這些人都遵循了為期一年的生活方式改變計劃。
🧅🫚研究人員發現，體重減輕 1-3% 會導致 HDL 膽固醇顯著增加（34)。
在另一項研究中，當肥胖和 2 型糖尿病患者食用熱量限制飲食（其中 20-30% 的熱量來自蛋白質）時，他們的 HDL 膽固醇水平顯著增加 (35)。
達到和維持健康的高密度脂蛋白膽固醇水平的關鍵是選擇最容易讓個人減肥並維持體重的飲食類型。
🧄結論：研究表明，多種減重方法可以增加超重或肥胖者的高密度脂蛋白膽固醇水平。
7.選擇紫色農產品👍
😜🤪
食用紫色水果和蔬菜是潛在增加高密度脂蛋白膽固醇的美味方法。
紫色農產品含有被稱為花青素的抗氧化劑。
🥗🥘使用花青素萃取物的研究表明，它們有助於對抗炎症，保護細胞免受自由基的破壞，並可能提高高密度脂蛋白膽固醇水平（36, 37, 38, 39)。
在一項針對 58 名糖尿病患者進行的為期 24 週的研究中，每天服用兩次花青素👍 補充劑的人的 HDL 膽固醇平均增加了 19.4%，同時心臟健康指標也得到了改善（38)。
在另一項研究中，當患有膽固醇相關問題的人服用花青素萃取物 12 週時，他們的 HDL 膽固醇水平增加了 13.7%（39)。
儘管這些研究使用萃取物代替食物，但一些水果和蔬菜的花青素含量非常高。這些包括：
茄子
紅甘藍
藍莓👍
黑莓
黑覆盆子
結論：食用富含花青素的水果和蔬菜可能有助於提高高密度脂蛋白膽固醇水平。
8.常吃肥魚😃😄😁
多脂魚中的 omega-3 脂肪對心臟健康有益，包括減少發炎和改善動脈細胞的功能（40, 41)。
一些研究表明，吃富含脂肪的魚或服用魚油補充劑也可能有助於提高低水平的高密度脂蛋白膽固醇（42, 43)。
🫕🥫在一項針對 33 名心臟病患者的研究中，連續 8 週每週食用四次富含脂肪的魚的參與者的 HDL 膽固醇水平有所增加。 HDL 的粒徑也增加了 (44)。
然而，其他研究發現，增加魚類或 omega-3 補充劑攝取量並不會導致 HDL 膽固醇增加 (40)。
一些可能有助於提高高密度脂蛋白膽固醇的多脂魚類包括：
鮭魚👍
鯡魚
沙丁魚
鯖魚👍
鳳尾魚
底線：每週吃幾次富含脂肪的魚可能有助於提高高密度脂蛋白膽固醇水平，並對心臟健康提供其他好處。
9.避免人造反式脂肪🤭🤫🤥
人造反式脂肪由於其發炎特性而對健康產生許多負面影響（45, 46)。
反式脂肪有兩種類型。其中一種天然存在於動物產品中，包括全脂乳製品。
相較之下，製造商透過在不飽和植物油和種子油中添加氫來生產人造奶油和加工食品中存在的人造反式脂肪。這些脂肪也稱為工業反式脂肪或部分氫化脂肪。
🍝🍜除了增加發炎和導致一些健康問題外，這些人造反式脂肪還可能降低高密度脂蛋白膽固醇水平。
為了保護心臟健康並將高密度脂蛋白膽固醇保持在健康範圍內，最好完全避免人造反式脂肪。
底線：研究表明，與其他脂肪相比，人造反式脂肪可以降低高密度脂蛋白水平並增加發炎。
Source:medicalnewstoday.com
👩⚕️🧑⚕️HDL cholesterol: 9 ways to increase it (medicalnewstoday.com)❤️🩹💔❣️💕
9 ways to increase your HDL cholesterol levels👩❤️👩💑
High-density lipoprotein (HDL) is sometimes known as “good” cholesterol. Ways of boosting HDL levels include exercise, consuming olive oil and other healthy fats, and following a keto diet.
Having high HDL levels helps carry cholesterol from the arteries to the liver, where the body can use it or excrete it.
Having high levels of HDL also has antioxidant and anti-inflammatory effects, and research has also linked this to a reduced risk of heart disease (1Trusted Source, 2Trusted Source).
Most health experts recommend minimum blood levels of 40 milligrams per deciliter (mg/dl) in men and 50 mg/dl in women (3Trusted Source).
While genetics definitely play a role, there are several other factors that affect HDL levels.
Here are nine healthful ways to raise HDL cholesterol.
1. Consume olive oil🐶🐱
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Including olive oil in the diet is one possible way to increase HDL cholesterol levels.
Olive oil is one of the most healthful fats around.
A large analysis of 42 studies with more than 800,000 participants found that olive oil was the only source of monounsaturated fat that seemed to reduce heart disease risk (4Trusted Source).
Research has also shown that one of olive oil’s heart-healthy effects is an increase in HDL cholesterol. This may be because it contains antioxidants called polyphenols (5Trusted Source, 6Trusted Source, 7Trusted Source).
Extra virgin olive oil has more polyphenols than processed olive oils, although the amount can still vary among different types and brands.
One study gave 200 healthy young males about 2 tablespoons (tbsp) (25 milliliters [ml]) of different olive oils per day for 3 weeks.
The researchers found that participants’ HDL levels increased significantly more after they consumed the olive oil with the highest polyphenol content (6Trusted Source).
🍲🍛In another study, when 62 older adults consumed about 4 tbsp (50 ml) of high polyphenol extra virgin olive oil every day for 6 weeks, their HDL cholesterol increased (7Trusted Source).
In addition to raising HDL levels, in studies involving older people and individuals with high cholesterol, olive oil also boosted HDL’s anti-inflammatory and antioxidant functions (7Trusted Source, 8Trusted Source, 9Trusted Source).
Whenever possible, select high quality, certified extra virgin olive oils, which tend to be highest in polyphenols.
Bottom line: Extra virgin olive oil with a high polyphenol content may increase HDL levels in healthy people, older adults, and individuals with high cholesterol. Extra virgin olive oil is available to purchase online.
2. Follow a low carb or ketogenic diet🐭🐹
Low carb and ketogenic diets provide a number of health benefits, including weight loss and reduced blood sugar levels.
Research also shows that they can increase HDL cholesterol in people who tend to have lower levels.
This includes people with obesity, insulin resistance, or diabetes (10Trusted Source, 11Trusted Source, 12Trusted Source, 13Trusted Source).
🍣🍱🥟In one study, researchers split people with type 2 diabetes into two groups. One group followed a diet containing fewer than 50 grams (g) of carbs per day. The other group followed a high carb diet.
Although both groups lost weight, the low carb group’s HDL cholesterol increased almost twice as much as the high carb group’s did (10Trusted Source).
In another study, people with obesity who followed a low carb diet experienced an increase in HDL cholesterol of 5 mg/dl overall.
On the other hand, in the same study, the participants who ate a low fat, high carb diet showed a decrease in HDL cholesterol (13Trusted Source).
This response may partially be because people with low carb diets typically eat higher levels of fat.
🔮📿
One study in women with overweight found that diets high in meat and cheese increased HDL levels by 5–8%, compared with a higher carb diet (14Trusted Source).
It is important to note that the Danish Dairy Research Foundation funded this study, which could have influenced study results.
What’s more, these studies demonstrate that in addition to raising HDL cholesterol, very-low-carb diets may decrease triglycerides and improve several other risk factors for heart disease.
Bottom line: Low carb and ketogenic diets typically increase HDL cholesterol levels in people with diabetes and obesity.
3. Exercise regularly🐰🦊🐻
Being physically active is important for heart health.
Studies have shown that many types of exercise — including strength training, high intensity exercise, and aerobic exercise — are effective at raising HDL cholesterol (15, 16Trusted Source, 17Trusted Source).
Review studies also say that exercise can boost the antioxidant and anti-inflammatory effects of HDL cholesterol (18Trusted Source).
The biggest increases in HDL typically occur with high intensity exercise.
One small study followed females with polycystic ovary syndrome, which can raise the risk of insulin resistance. The study required them to perform high intensity exercise three times per week.
🧿🪬The exercise led to an increase in HDL cholesterol after 10 weeks. The participants also showed improvements in other health markers, including decreased insulin resistance and improved arterial function (17Trusted Source).
Even lower intensity exercise seems to increase HDL’s anti-inflammatory and antioxidant capacities, though it is not clear whether exercise volume or exercise intensity makes the most difference (19).
Overall, high intensity exercise such as high intensity interval training and high intensity circuit training may boost HDL cholesterol levels the most.
🦪🍤Bottom line: Exercising several times per week can help raise HDL cholesterol and enhance its anti-inflammatory and antioxidant effects. High intensity forms of exercise may be especially effective.
4. Add coconut oil to the diet🐼🐻❄️🐨
Studies have shown that coconut oil may reduce appetite, increase metabolic rate, and help protect brain health, among other benefits.
Some people may be concerned about coconut oil’s effects on heart health due to its high saturated fat content. However, it appears that coconut oil is actually quite heart-healthy.
Some studies have shown that coconut oil tends to raise HDL cholesterol more than many other types of fat.
🥜🍯In addition, some studies have shown that coconut oil may improve the ratio of low-density lipoprotein (LDL), or “bad,” cholesterol to HDL cholesterol. Improving this ratio reduces heart disease risk (20Trusted Source, 21, 22Trusted Source).
One study examined the health effects of coconut oil consumption in 40 females with excess abdominal fat. The researchers found that those who took coconut oil daily had increased HDL cholesterol and a lower LDL-to-HDL ratio.💈⚗️
In contrast, the group who took soybean oil daily had a decrease in HDL cholesterol and an increase in the LDL-to-HDL ratio (21).
However, more recent reviews suggest that the research into coconut oil and cholesterol is of poor quality, is not conclusive, and often reports that coconut oil can raise the levels of LDL cholesterol. Therefore, more research is needed (23Trusted Source, 24).
Most studies have found that these health benefits occur at a dosage of about 2 tbsp (30 ml) of coconut oil per day. It is best to incorporate this into cooking rather than eating spoonfuls of coconut oil on their own.
Bottom line: Consuming 2 tbsp (30 ml) of coconut oil per day may help increase HDL cholesterol levels. Coconut oil is available to purchase online. That said, the current research is inconclusive.
5. Quit smoking🐯🦁🐮
Smoking increases the risk of many health problems, including heart disease and lung cancer.
One of its negative effects is a suppression of HDL cholesterol. Some studies have found that quitting smoking can increase HDL levels (25Trusted Source, 26Trusted Source, 27Trusted Source).
In a 1-year study of more than 1,500 people, those who quit smoking had twice the increase in HDL as those who resumed smoking within the year. The number of large HDL particles also increased, which further reduced heart disease risk (26Trusted Source).
When it comes to the effect of nicotine replacement patches on HDL levels, research results have been mixed.
🍰🎂🍮For example, one study found that nicotine replacement therapy led to higher HDL cholesterol. However, other research suggests that people who use nicotine patches likely will not see increases in HDL levels until after replacement therapy ends (28Trusted Source, 29Trusted Source).
Even in studies where HDL cholesterol levels did not increase after people quit smoking, HDL function improved, resulting in less inflammation and other beneficial effects on heart health (30).
Bottom line: Quitting smoking can increase HDL levels, improve HDL function, and help protect heart health.
6. Lose weight🐷🐽
When people with overweight or obesity lose weight, their HDL cholesterol levels usually increase.
What’s more, this benefit seems to occur whether weight loss is from a calorie-reduced diet, carb restriction, intermittent fasting, weight loss surgery, or a combination of diet and exercise (13Trusted Source, 31, 32Trusted Source, 33Trusted Source, 34Trusted Source, 35).
One study examined HDL levels in more than 3,000 Japanese adults with overweight or obesity, all of whom followed a lifestyle modification program for 1 year.
🍭🍬🍫🍿🍩The researchers found that losing 1–3% of body weight resulted in significant increases in HDL cholesterol (34Trusted Source).
In another study, when people with obesity and type 2 diabetes consumed calorie-restricted diets that provided 20–30% of calories from protein, they had significant increases in HDL cholesterol levels (35).
The key to achieving and maintaining healthy HDL cholesterol levels is choosing the type of diet that makes it easiest for the individual to lose weight and keep it off.
Bottom line: Research shows that several methods of weight loss can increase HDL cholesterol levels in people with overweight or obesity.
7. Choose purple produce🐸🐵
Consuming purple fruits and vegetables is a delicious way to potentially increase HDL cholesterol.
Purple produce contains antioxidants known as anthocyanins.
Studies using anthocyanin extracts have shown that they help fight inflammation, protect the cells from damaging free radicals, and potentially raise HDL cholesterol levels (36Trusted Source, 37, 38Trusted Source, 39Trusted Source).🪥🪒🧽
In a 24-week study of 58 people with diabetes, those who took an anthocyanin supplement twice per day had a 19.4% increase in HDL cholesterol, on average, along with other improvements in heart health markers (38Trusted Source).
In another study, when people with cholesterol-related issues took anthocyanin extract for 12 weeks, their HDL cholesterol levels increased by 13.7% (39Trusted Source).
🍪🌰Although these studies used extracts instead of foods, several fruits and vegetables are very high in anthocyanins. These include:
eggplant
red cabbage
blackberries
black raspberries
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, including a reduction in inflammation and better functioning of the cells that line the arteries (40, 41Trusted Source).
Some research suggests that eating fatty fish or taking fish oil supplements may also help raise low levels of HDL cholesterol (42Trusted Source, 43Trusted Source).
In a study of 33 people with heart disease, participants who consumed fatty fish four times per week for 8 weeks had an increase in HDL cholesterol levels. The particle size of their HDL also increased (44).
However, other studies found no increase in HDL cholesterol in response to increased fish or omega-3 supplement intake (40).🧫🧪🌡
Some types of fatty fish that may help raise HDL cholesterol include:
salmon
herring
sardines
mackerel
anchovies
🫓🥪Bottom line: Eating fatty fish several times per week may help increase HDL cholesterol levels and provide other benefits to heart health.
9. Avoid artificial trans fats🐭🐹
Artificial trans fats have many negative health effects due to their inflammatory properties (45Trusted Source, 46Trusted Source).
There are two types of trans fats. One kind occurs naturally in animal products, including full fat dairy.
In contrast, manufacturers create artificial trans fats, which are present in margarines and processed foods, by adding hydrogen to unsaturated vegetable and seed oils. These fats are also known as industrial trans fats or partially hydrogenated fats.🪅🎊🎉
In addition to increasing inflammation and contributing to several health concerns, these artificial trans fats may lower HDL cholesterol levels.
🥙🧆🌮To protect heart health and keep HDL cholesterol within the healthful range, it is best to avoid artificial trans fats altogether.
Bottom line: Research suggests that artificial trans fats can lower HDL levels and increase inflammation, compared with other fats.