When it comes to cholesterol, not all of it is bad. As it happens, high-density lipoprotein, or HDL, is sometimes called “good cholesterol,” and it’s essential for heart health. However, what makes HDL unique, and how may its levels be organically raised? Explore the realm of good cholesterol and learn why it is referred to as the cardiovascular system’s superhero.
How come HDL is referred to be good cholesterol?
HDL is referred to as “good cholesterol” due to the advantages it provides to the body. High-density lipoprotein (HDL) aids in the removal of cholesterol from the bloodstream, in contrast to low-density lipoprotein (LDL), which can cause plaque to accumulate in your arteries and raise your risk of heart disease and stroke. It carries extra cholesterol to your liver, where it is broken down and removed from your system. This purification procedure lowers your risk of cardiovascular illnesses and keeps your arteries pure.
Reduced risk of heart disease is linked to high levels of HDL cholesterol. Research indicates that there is a 2-3% reduction in the risk of heart disease for every 1 mg/dL increase in HDL cholesterol. Because of this, raising your HDL levels is an essential tactic for heart health.
How to raise your levels of HDL ?
A combination of dietary modifications and lifestyle changes can raise your HDL cholesterol levels. The following are some practical methods to assist you in raising this heart-healthy cholesterol:
Accept good fats
Increase your intake of omega-3 fatty acids, which are present in walnuts, avocados, olive oil, and fatty fish like sardines, mackerel, and salmon. These fats have many other health advantages in addition to raising HDL levels.
Engage in regular exercise
Take part in regular exercise. It has been demonstrated that aerobic activities like swimming, cycling, jogging, and walking raise HDL levels. Try to get in at least 150 minutes a week of moderate-to-intense activity.
Give up smoking.
Giving up smoking might raise your HDL levels considerably. Giving up smoking improves your HDL and your general health by lowering your chance of developing a number of chronic illnesses.
Consume a well-rounded diet.
Prioritise eating a diet high in whole grains, fruits, vegetables, and lean meats. Oats, beans, and legumes are examples of foods high in fibre that can lower cholesterol.
Restrict your intake of sugar and refined carbs.
Reducing sugar and refined carbohydrates can raise your HDL levels. Choose complex carbs over these as they can lead to weight gain and poor heart health.
Moderate intake of alcoholic beverages
According to certain research, consuming red wine in particular in moderation may increase HDL levels. But, since too much alcohol might have negative effects, it’s crucial to drink in moderation and see your doctor.
Because HDL cholesterol protects your heart, it really lives up to its name as the “good” cholesterol. You can improve your cardiovascular health and raise your HDL levels by implementing deliberate dietary and lifestyle adjustments. Keep in mind that every little step counts towards a happy and healthier self.
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