8 Ways to Raise HDL Cholesterol

All of the body's cells contain cholesterol, a waxy, fatty-like substance. Because cholesterol is essential for creating cell membranes, hormone production, and digestion, the body has to synthesise it. Nonetheless, having high blood cholesterol levels can make you more susceptible to stroke and heart disease.

LDL (low-density lipoprotein) and HDL (high-density lipoprotein) are the two different forms of cholesterol. As LDL cholesterol can accumulate in artery walls, causing plaque to form and raising the risk of heart disease, it is frequently referred to as "bad" cholesterol. Because it aids in the removal of extra cholesterol from the bloodstream and may lower the risk of heart disease, HDL cholesterol is frequently referred to as "good" cholesterol.

Several things, including a diet high in saturated and trans fats, inactivity, smoking, and genetics, can result in elevated levels of LDL cholesterol. Healthy eating, frequent exercise, and giving up smoking are examples of lifestyle changes that can lower LDL cholesterol levels. To lower LDL cholesterol levels, a medicine like statins may occasionally be administered.

Maintaining heart health requires careful attention to cholesterol levels. Starting at age 20, it is advised that people have their cholesterol levels examined on a regular basis. This recommendation is increased if there is a personal or family history of heart disease or high cholesterol. For people at high risk of heart disease, a total cholesterol level below 200 mg/dL is preferred, while an LDL cholesterol level under 100 mg/dL is ideal.

HDL Cholesterol

The term "good cholesterol" is frequently used to refer to HDL (high-density lipoprotein) cholesterol. This is so that cholesterol may be broken down and removed from the body by the liver, where HDL cholesterol transports it back from the arteries.

Since high levels of HDL cholesterol are linked to a lower risk of heart disease and stroke, they are seen as advantageous. Low levels of HDL cholesterol, on the other hand, are linked to a higher risk of heart disease.

Genetics, food, exercise, and smoking are just a few of the variables that might have an impact on HDL cholesterol levels. A balanced diet heavy in fruits, vegetables, and whole grains, low in saturated and trans fats, regular exercise, and quitting smoking can all help to raise HDL cholesterol levels.

Ways to Raise HDL Cholesterol

Because it can assist in removing LDL (low-density lipoprotein), commonly known as "bad" cholesterol, from your system, HDL (high-density lipoprotein) cholesterol is frequently referred to as "good" cholesterol. Eight methods are listed below to increase HDL levels −

  • Be physically active on a regular basis − Exercise can assist to raise HDL cholesterol levels. Try to exercise for at least 30 minutes, most days of the week, at a moderate level.

  • Give up smoking − HDL cholesterol levels can be lowered by smoking. Smoking cessation can increase HDL cholesterol levels and enhance general health.

  • Maintain a nutritious diet − Consuming a balanced diet that includes plenty of fresh produce, whole grains, lean protein, and good fats can help to raise HDL cholesterol levels.

  • Reduce your intake of saturated and trans fats − These fats can affect HDL cholesterol levels when consumed in excess. Reduce your consumption of fried foods, processed snacks, and red meat as well as other foods high in saturated and trans fats.

  • Consume healthy fats − Eat foods high in healthy fats, such as nuts, salmon, olive oil, and fatty fish like tuna, to help raise HDL cholesterol levels.

  • Shed pounds − Shedding extra pounds can aid in raising HDL cholesterol levels. A little weight loss can make a big difference.

  • Consume alcohol sparingly − Moderate alcohol use can help raise HDL cholesterol levels. It's crucial to drink moderately because excessive alcohol consumption might have harmful impacts on your health.

  • Take medication if necessary − if medicine is required, take it. In some circumstances, using medication to raise HDL cholesterol levels may be necessary. If you are worried about your cholesterol readings, talk to your doctor.

In order to create a strategy that is effective for you, it is crucial to consult with your healthcare professional. Maintaining appropriate cholesterol levels is crucial for general health.