It's first essential to know what HDL cholesterol is and why it matters. HDL cholesterol is known as "good cholesterol." It plays an important role in removing harmful cholesterol from your arteries. HDL cholesterol works by removing excess cholesterol from your arteries and transports it to the liver, where it can be processed and excreted from the body.
A higher level of HDL cholesterol is associated with a lower risk of cardiovascular diseases, including heart attacks and strokes. People with high HDL levels tend to have fewer blockages in their arteries, improving overall cardiovascular health.
The ideal HDL cholesterol level can vary based on individual factors such as age, gender, and health conditions. However, in general, a level of HDL cholesterol of 40 mg/dL or higher for men and 50 mg/dL or higher for women is considered healthy. If your HDL cholesterol is below these values, you are at a higher risk of cardiovascular diseases. It is also important to note that low HDL levels, below 40 mg/dL for men and 50 mg/dL for women, are considered a risk factor for heart disease.
High levels of HDL cholesterol can greatly reduce the risk of cardiovascular diseases because it helps prevent plaque buildup in the arteries, reduces inflammation, and improves heart health. HDL cholesterol removes excess cholesterol from the bloodstream so that it doesn't collect and form plaque in the arteries, which causes blockages and may lead to heart attacks or strokes.
The arteries, too, receive protection in the form of prevention against inflammation brought on by HDL. An efficient blood circulation together with minimized potential blockage from the arterial ways is synonymous to a heart well protected with few chances for such cardiovascular disorders as complications arising within the patient.
Also, read: Difference Between Good Cholesterol and Bad Cholesterol
Here are some effective strategies to naturally raise HDL cholesterol levels and support heart health:
Exercise has emerged as the easiest way for patients to have HDL raised on their sides. It may stimulate the production of HDL cholesterol, ensuring that cholesterol balance in the body is maintained. The American Heart Association suggests the need to spend at least 150 minutes performing moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity in a week. Walking, jogging, cycling, swimming, and even dancing help improve HDL cholesterol levels. Strength training exercises will also help boost HDL, although aerobics will do it a bit more efficiently. Exercise promotes blood circulation, reduces inflammation, and has cholesterol-regulating properties, leading to overall health benefits for your cardiovascular system.
Also, read: Health Benefits Of Maintaining A Balanced Diet
All fats are not bad for your health. Indeed, some types of fats- like monounsaturated and polyunsaturated fats-will raise HDL and promote better heart health. These healthy fats are found in foods such as olive oil, avocados, nuts, and fatty fish. For example, olive oil is rich in monounsaturated fats and can be used in cooking, as a dressing, or drizzled over vegetables. Avocados are another excellent source of healthy fats that can help boost HDL cholesterol. Nuts and seeds, for example, almonds, walnuts, and flaxseeds, offer a good amount of healthy fats that should be in your diet. Fatty fish, salmon, mackerel, and sardines contain omega-3 fatty acids, which raise HDL cholesterol but help reduce triglycerides and support general heart health. Inclusion of these foods into your diet can easily improve cholesterol levels.
Soluble fiber is very important for maintaining low cholesterol levels. It helps in binding with cholesterol in the digestive system and eliminating it from the body. Thus, soluble fiber reduces the percentage of LDL cholesterol and increases that of HDL. Foods that are high in soluble fiber include oats, barley, legumes like lentils and beans, fruits such as apples, pears, and berries, and vegetables like carrots and Brussels sprouts. Adding more of these fiber-rich foods to your diet will help improve cholesterol balance and promote better heart health. A diet rich in fiber also aids digestion, helps control appetite, and supports weight management, which are essential for overall health.
Smoking is a leading risk factor for cardiovascular disease and can significantly lower HDL cholesterol levels. Harmful chemicals in cigarettes damage the blood vessels such that they are less effective in removing cholesterol from the bloodstream. However, after you quit smoking, your HDL cholesterol may start to increase within weeks. Quitting smoking also has a lot of other health benefits such as improving lung function, reducing blood pressure, and lowering the risk of heart attacks and strokes. If you are a smoker, you may seek support from programs, counseling, or even nicotine replacement therapy to quit smoking and improve your health.
According to some research, moderate alcohol use may increase HDL cholesterol levels, however because of the possible harm to one's health, this should be done carefully.
However, excessive alcohol use should be avoided as it can lead to liver damage, elevated blood pressure, and elevated triglycerides. For women, one drink per day is considered moderate, whereas for men it is two drinks per day.
Excess weight can lower HDL levels and increase LDL and triglycerides, but weight loss can improve cholesterol balance and reduce the risk of heart disease. This is because weight loss positively impacts overall metabolic health. Maintaining a healthy weight involves consuming balanced, nutrient-rich food, lean proteins, fruits, vegetables, and healthy fats, and regular physical activity.
Refined carbohydrates, such as white bread, pastries, and sugary foods, can lower HDL cholesterol and raise LDL cholesterol. Instead, select whole grains and complex carbohydrates foods that are rich in fiber. Whole grains, such as brown rice, quinoa, and whole wheat bread, contain essential nutrients and fiber, which can help balance cholesterol. Legumes, such as beans, lentils, and peas, are also high in complex carbohydrates and fiber. Fruits and vegetables rich in fiber should also be included in your diet. These healthier carbohydrates help to balance cholesterol levels, improve digestion, and support health in general.
Also, read: Heart-Healthy Foods: A Diet Guide for Cardiac Patients
Some supplements can elevate HDL cholesterol levels and enhance your efforts at improving cholesterol balance. Niacin has been shown to raise HDL cholesterol, but it should be used with caution and under a doctor's supervision. Omega-3 fatty acids in fish oil supplements improve cholesterol levels and lower triglycerides. Plant sterols and stanols can be taken in the form of fortified foods or supplements and have been proven to lower LDL cholesterol while raising HDL cholesterol. Supplements, however, must be prescribed by a doctor and should not be taken without proper consultation first.
Chronic stress may have adverse effects on cholesterol levels, and these include the lowering of HDL cholesterol. Proper management of stress is, therefore, an essential aspect of overall health. This can further contribute to enhancing cholesterol balance. Reducing stress with meditation, deep breathing exercises, yoga, or mindfulness can make the heart healthier. Stress management reduces blood pressure, reduces inflammation, and promotes emotional well-being in addition to increasing HDL cholesterol.
Also, read: Protein Rich Food: What Foods are High in Protein?
Improving your HDL cholesterol levels is important for heart health and reducing the risk of cardiovascular diseases. Healthy habits such as regular exercise, healthy fats, quitting smoking, managing stress, and maintaining a healthy weight can boost good cholesterol. Changes take time, but consistent effort can lead to significant heart health improvements. If you are concerned about your cholesterol, consult a cardiologist for personalized guidance.
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