How to increase HDL Cholesterol Level
Cholesterol is a waxy, fat-like substance placed on your cells. Your liver used to make some cholesterol, which you get from foods such as meat and dairy.
Some cholesterol is essential to supporting your body’s functions properly. But too-high levels of cholesterol in your blood can increase heart problems.
Sometimes we don’t recognize that we had low HDL until it leads to a medical emergency. Such as a heart attack or stroke. Regularly following up with your doctor helps to monitor these problems .So that they will guide you on how to increase HDL cholesterol to cover your problem.
More frequent signs of low HDL levels consist of:
• Premature coronary artery disease:
Diagnosis before 55 years in men or 65 years in ladies is taken into consideration prematurely. Due to low HDL levels, there may be a higher risk of plaques starting to block arteries.
• Heart attack or stroke:
Plaques starting in the blood raise the danger of dislodging or arteries damaging the heart or brain.
• Peripheral polyneuropathy:
It is a common problem of uncontrolled high blood sugar levels in diabetes.
What is HDL Cholesterol mean?
HDL Cholesterol is the type of cholesterol you need more of. It’s called the “Good” cholesterol because it helps you from getting heart problems.
Cholesterol moves through your blood on special proteins referred to as lipoproteins. High-density lipoprotein (HDL) is a beneficial lipoprotein that increases cholesterol in your blood .Brings it back to your liver, wherein it may be flushed out of your body. You need to have a normal 60 md/dl level for the proper HDL cholesterol.
Five approaches how to increase HDL cholesterol :
Some food-eating plans and way-of-life changes raise HDL levels of cholesterol:
1. Being Active
Physical activity can improve your HDL level. Do at least 30 minutes of mild activity help you to raise your level.
2. Lose more weight
If you’re obese, reduce weight .To boost your HDL along with reducing LDL cholesterol levels.
3. Consume better fats
The more healthy choices are monounsaturated and polyunsaturated fats.
4. Alcohol limit
It is also helpful to raise your HDL levels.
5. Stop smoking
Quitting smoke will help you to increase your HDL levels.
Foods to raise your good cholesterol level:
Oatmeal
Oats are loaded with soluble fiber, which can help keep bad cholesterol from your body.
Beans and legumes
Beans and legumes are some other exceptional sources of cholesterol-friendly soluble fiber.
Olive oil
Olive oil is filled with coronary heart-healthy monounsaturated fats.
Fatty fish
Fish like salmon, tuna, mackerel, and herring contains omega-3 fatty acids which is good for HDL.
Avocado
This fruit has monounsaturated fats and fiber Both of which are used for keeping your levels of cholesterol healthful.
Berries
Strawberries, blueberries, raspberries, blackberries, and cranberries are full of antioxidant compounds that are helpful for cholesterol.
Walnuts
Nuts like walnuts are a great source of polyunsaturated fat that plays a key role in improving your cholesterol.
Almonds
Like avocado and olive oil, almonds are a good source of monounsaturated fat that can increase your cholesterol.
Barley
The whole grain is another way to get your fill of beta-glucan, the soluble fiber which can decrease your LDL cholesterol.
Dark chocolate
Dark chocolate incorporates compounds that could lower bad cholesterol and help you get to a healthier cholesterol level.
Leafy greens
Dark leafy can bind to bile acids, which could help your body flush out extra bad LDL cholesterol.
Foods to avoid:
Some nutritionists advise avoiding certain foods item. Such as crackers, cookies, and different meals high in saturated fats.
In preferred, avoid items if any of these things appear excessive on the meals label’s component list:
Trans fat:
these are bad for you and may be found in packages such as:
Biscuits,
Sandwiches,
Microwave popcorn,
Cream-stuffed candy,
Doughnuts,
Fried fast foods,
Frozen pizza.
Salt
Processed meat
Sugar
Summary:
Not all cholesterol is bad for you—both LDL and HDL play vital roles within the body. The problem is that LDL tiers get too high and HDL is too low. HDL is considered the “good” cholesterol because it facilitates to dispose of “bad” cholesterol and saves your health. Regular check is a must to get to know the cholesterol levels as it does not have symptoms before.
Frequently Ask Questions (FAQ) :
Women have higher levels than men. The ideal range of HDL levels is at least 40 mg/dl in men and 50 mg/dl in women.
Purple grape juice had flavonoids, powerful antioxidants which help to increase HDL cholesterol.
Yes, even Brisk walking for 30 min three times per week is one of the best moderate activities to rasie your good cholesterol level.
Yes, you should eat foods that are high in soluble fibre. They can help you raise HDL levels. Such as oats, fruits, vegetables, and legumes. You can make them a part of your balanced diet because they can help increase HDL cholesterol. Also, they have various essential nutrients that can help you.
The answer to this question is a big Yes. Stress management plays a crucial role in raising HDL cholesterol. You can practise healthy ways to manage your stress. It can be with techniques like meditation or yoga. They may help raise HDL cholesterol levels. In addition, they are good for overall health.
Adding more olive oil to your diet can improve HDL cholesterol levels. It is so because olive oil contains monounsaturated fats. These healthy fats can increase HDL cholesterol while reducing LDL cholesterol. It is known as the “bad” cholesterol. So, using olive oil as a cooking oil or dressing can be a tasty way to boost your HDL cholesterol.
Having a sedentary lifestyle with minimal physical activity can lead to low HDL levels. Then, a diet high in saturated and trans fats is a red flag. Such a fried foods and processed snacks. Additionally, excessive alcohol consumption and smoking can also lower HDL cholesterol levels. It is crucial to have a healthy lifestyle for good HDL cholesterol levels.
Absolutely! Spices make every dish tasty. There are many spices and herbs that have a positive impact on HDL cholesterol. For example, turmeric, garlic, basil, and rosemary. They can raise your HDL cholesterol levels. Having these flavourful ingredients in your meals can not only add taste but also support healthy HDL cholesterol levels.
