My self Vishwanath 28 years old, kindly suggest how to increase the Good cholesterol.
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1.Fish and omega-3 fatty acids Eating fatty fish can be heart healthy because of its high levels of omega-3 fatty acids, which can reduce your blood pressure and risk of developing blood clots. In people who have already had heart attacks, fish oil ? or omega-3 fatty acids ? reduces the risk of sudden death. I recommend eating at least two servings of fish a week. The highest levels of omega-3 fatty acids are in: ? Mackerel ? Lake trout ? Herring ? Sardines ? Albacore tuna ? Salmon ? Halibut You should bake or grill the fish to avoid adding unhealthy fats. If you don't like fish, you can also get small amounts of omega-3 fatty acids from foods like ground flaxseed or canola oil. You can take an omega-3 or fish oil supplement to get some of the benefits, but you won't get other nutrients in fish, such as selenium. If you decide to take a supplement, just remember to watch your diet and eat lean meat or vegetables in place of fish. 2. Walnuts, almonds and other nuts Walnuts, almonds and other nuts can reduce blood cholesterol. Rich in polyunsaturated fatty acids, walnuts also help keep blood vessels healthy. Eating about a handful (1.5 ounces, or 42.5 grams) a day of most nuts, such as almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachio nuts and walnuts, may reduce your risk of heart disease. Just make sure the nuts you eat aren't salted or coated with sugar. All nuts are high in calories, so a handful will do. To avoid eating too many nuts and gaining weight, replace foods high in saturated fat with nuts. For example, instead of using cheese, meat or croutons in your salad, add a handful of walnuts or almonds.
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