do you have low HDL and you're looking for some natural ways to
increase it well I have good news for you because you're in the right place
HDL is known as the good type of cholesterol because it goes around the bloodstream collecting
and discarding of damaged cholesterol low HDL levels have been associated with an increased
heart disease risk even more significantly than high LDL levels are but it's important to note
the drugs that increase HDL do not seem to have the same benefits that increasing it
naturally does and this is key to understand you need to increase your HDL naturally in
order to reduce your heart disease risk and your risk of other diseases as well
hey guys welcome back to my channel if you're new here my name is Kait I'm a certified health
and nutrition coach I post new videos twice a week here on YouTube talking all things insulin
resistance weight loss sleep and more so if you're ready to take control of your metabolic Health
make sure to click that subscribe button and you can also find me on Tick Tock and Instagram
today's video is sponsored by Squarespace for everything from websites and online stores to
marketing tools and analytics Squarespace is the all-in-one platform that does it all head
to squarespace.com forward slash health coach Kate to start your free trial today having low
HDL is associated with an increased heart disease risk even more so than having high LDL is but LDL
is usually what's focused on which is unfortunate because looking at our HDL and our triglycerides
tells us a lot more about our cardiovascular risk and our overall health independent of
whether our LDL is high or low I talk more about triglycerides and their significance in a video I
posted a couple weeks ago I'll link that video up above if you want to know more but back to HDL a
levels between 40 milligrams per deciliter or one millimole per liter are considered to be low and
levels over 60 milligrams per deciliter or 1.5 millimoles per liter are considered to be optimal
but anyways let's get straight into the four tips on how you can boost your HDL naturally number one
swap to coconut oil coconut oil contains a unique type of fat that is different than most of the fat
we consume and this type of fat can actually help to increase HDL cholesterol this type of
fat is called medium chain triglycerides often shortened to MCTS typically the fat we consume
is digested slowly but medium chain triglycerides skip the digestion process and they're processed
directly by the liver coconut oil is one of the best sources of MCTS but it's also found
in dairy products such as butter and cheese and you can also buy MCT oil specifically which is
just more potent Studies have shown that when people swap vegetable oils for coconut oil as
their cooking oil see an increase in their HDL cholesterol so start cooking with coconut oil if
you want to increase your HDL now vegetable oils are problematic for other reasons as well which
I won't get into in today's video so you really should swap them out and start using coconut oil
instead I'm going to link a video on vegetable oils up above if you want to know more number
two push breakfast back an hour eating all of your meals for the day in a 12 hour window or an even
smaller window can help to increase your HDL this is sometimes known as intermittent fasting which
is when you cycle between periods of fasting and eating but really it doesn't have to be complex
it can be as simple as pushing your first meal back an hour or two Studies have shown that eating
in a smaller window each day can not only raise HDL cholesterol but also decrease triglycerides
and like I said you don't have to complicate it some people like sticking to a very specific
intermittent fasting schedule 16 8 for example but really it doesn't have to be like that you
don't have to be rigid about it if you don't want to be like I said before it can be as
simple as not snacking after dinner and pushing your first meal a few hours back in the morning
number three walk after meals moving more is one of the easiest ways to boost your HDL cholesterol
Studies have shown that walking most days has a big impact on HDL now if you're someone who
spends a large portion of the day sitting try to get up and walk for at least 30 minutes a day this
can be all at once or split up and if you take these quick walks after you eat this is going
to have the added benefit of balancing your blood sugar as well so really it's a win-win now before
I get into the final tip on how you can boost your HDL cholesterol I'm going to take a quick
moment to thank today's sponsor Squarespace it's thanks to companies like Squarespace
that I am able to put up two videos a week and provide you guys with as much free content as
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launch use code health coach Kate to save 10 off your first order thanks again to Squarespace for
sponsoring this video and finally number four stop smoking now hopefully this is a habit that you've
already given up if you even participated in it to begin with but I had to mention it because the
connection between smoking and HDL cholesterol is huge a review that looked at 45 studies concluded
that quitting smoking is clearly associated with an increase in HDL concentrations generally the
increase occurs rapidly in less than three weeks three weeks within three weeks of quitting smoking
your HDL can increase significantly so if you needed one more reason to quit smoking This Is
It Anyways guys that's all I have for you today I hope you like this video and you found it helpful
let me know in the comment section down below if you have done anything in an attempt to increase
your HDL what worked for you what didn't I love to hear from you guys so make sure to leave a comment
if you did enjoy this video you might also enjoy my video on why you should be more concerned with
your triglycerides and your LDL you can check it out here if you want to catch up on my most recent
upload you can find it here and if you want to check out my coaching programs including my seven
day insulin resistance Master Class you can find this here thanks guys I'll see you next time bye