How To Increase Your Hdl Cholesterol Levels
High levels of HDL cholesterol, often called “good” cholesterol, are associated with a reduced risk of coronary artery disease . It appears that HDL particles “scour” the walls of blood vessels, cleaning out excess cholesterol that otherwise might have been used to make the plaques that cause CAD. The HDL cholesterol is then carried to the liver, where it is processed into bile, and secreted into the intestines and out of the body.
So, the current theory goes, when we measure a person’s HDL cholesterol level, we are measuring how vigorously his or her blood vessels are being “scrubbed” free of excess cholesterol.
Consider What You Eat:
It is said that we are what we eat. While not to be taken literally, it certainly has a grain of truth. The food you eat does play a role in your health and your cholesterol levels. Fruits and vegetables are natures bounty and play a significant role in keeping your body healthy and your cholesterol at an appropriate level.
When we eat foods that are high in trans fatty acids these are also known as trans fats, our HDL cholesterol is lowered, and, at the same time, your LDL levels increase. The trick is not to eat any foods that are high in trans fats. They are typically what we call junk food, such as packaged foods, those high in preservatives and added salt. Included in this list are all the naughty but nice foods like baked goods cookies, pies and cakes.
The list continues with food such as French fries, doughnuts and fried chicken. Additionally, certain oils, such as palm kernel, coconut and palm oils also contain large amounts of saturated fat. (Saturated fat generally comes from the food we get from animals such as meat.
Trans fats are typically manufactured.) Try a healthier option monounsaturated fat which is found in olive, canola and peanut oils are far better than saturated fat. Other foods that are a good choice in healthy fats are nuts and fish. .
Does Walking Raise Hdl
Walking raises your good cholesterol and lowers your bad cholesterol. A brisk 30-minute walk three times per week is enough to raise your good cholesterol and lower your bad cholesterol a few points. This amount of exercise, even without weight loss, is shown to improve your cholesterol levels.
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Ways To Raise Your Hdl Cholesterol
Some diet and lifestyle changes help boost HDL cholesterol levels:
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Why Are We Even Trying To Lower Our Cholesterol So Quickly
The crux of this entire article rests on this answer.
- Maybe you wish to show your health or life insurance company a certificate of health. It certainly involves a blood test.
- Is it ethical? That is not for us to decide. However, lowering your cholesterol in a week or less can actually end up inspiring you to pursue fitness and healthy eating afterwards.
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How To Raise Good Cholesterol
The key to raising HDL cholesterol is lowering LDL cholesterol. The American College of Cardiology and American Heart Association recommend the following for increasing your HDL cholesterol level:
- Following a plant-based or Mediterranean eating plan that includes fruits, nuts, vegetables, legumes, and lean meats
- Avoiding saturated and trans fats, and limiting processed meats
- Avoiding sugar and artificial sweeteners in processed foods and in beverages
- Increasing aerobic activity and getting at least 30 minutes of exercise five times per week
- Losing weight or maintaining a healthy weight
- Quitting smoking
- Keeping blood pressure below 130/80 mm Hg
- Taking medications to help raise HDL cholesterol, including niacin and fibrates, which also lower triglycerides
How Can I Raise My Hdl In A Week
Everything You Need to Know About Cholesterol Exercise. To boost your HDL, get moving. Quit smoking. Breaking the tobacco habit can raise your HDL levels in a matter of a few weeks. Lose weight. Reduce sugar intake. Choose healthier fats. Eat fatty fish. Add fiber to your diet. Consume alcohol only in moderation.
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Extra Virgin Olive Oil
The fats in olive oil are considered heart-healthy, making it a great substitute for other oils if lowering LDL is a concern. The great thing about this oil is that it tastes great too so that it can be used in salad dressings, sauces, dips, and numerous other recipes. It breaks down at very low temperatures too.
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Remember that HDL is produced by the body. Like all lipoproteins carry cholesterol, HDL is produced by the body and it is not present in the food. The amount of HDL produced is determined by the gene and is related to the need for cell regeneration, but the levels of all lipoproteins depend on diet and exercise. On the other hand, cholesterol is present in foods and is also produced by the liver and the intestinal wall. The liver removes cholesterol from the body by secreting cholesterol out of the bile . This process of cholesterol regulation affects the levels of lipoprotein, including HDL levels.
HDL works in tandem with LDL. LDL is called bad cholesterol, but in fact it is just a cholesterol transporter from the liver to the cell, including the damaged arteries. The problem arises when cholesterol builds up in the artery wall, it attracts macrophages and stimulates plaque formation a typical sign of atherosclerosis or blocked artery.HDL works in tandem with LDL and tries to balance the amount of cholesterol needed to regenerate cracks in the artery instead of limiting accumulation. In physiological terms, nothing is called good or bad cholesterol, although some types of lipoproteins are considered healthier than others.
What Are Common Causes Of High Cholesterol?
What Are Common Symptoms Of High Cholesterol?
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Skepticism About The Hdl Hypothesis
The cholesterol contained within HDL is known to be inversely related to cardiovascular disease however, several failed clinical trials have created doubt HDLs ability to reverse atherosclerosis in patients. Several of these trials aimed at raising HDL cholesterol. Large outcome trials using niacin, fibrates, or cholesterol-ester-transfer-protein inhibitors were performed but overall showed negative results or were only positive in subgroups . These studies showed that simply raising HDL cholesterol will not reverse atherosclerosis. These negative studies were followed up with genetic studies, which indicated that low HDL cholesterol is not causally linked to atherosclerotic events . A potential explanation for these inconsistent studies is due to the fact that HDL can be dysfunctional and lose their protective properties, such as in diabetes or inflammation. In periods of inflammation, apolipoprotein AI exhibits extensive posttranslational modifications through oxidative processes, particularly by myeloperoxidase, a peroxidase enzyme expressed in neutrophil granulocytes. The myeloperoxidase pathway inhibits cholesterol efflux causes HDL to lose its endothelial cell protective effects .
Foods To Boost Your Good Cholesterol
These delicious foods and drinks pack a heart-healthy punch.
It’s likely that you’ve heard of the term “cholesterol” before, and you’re not alone if it makes you feel a little confused. From the low-fat diet era to the current day keto-lovers, there seems to be mixed messaging around cholesterol and how it impacts your health.
For starters, let’s define it. Cholesterol is a fat-like substance in our blood that our body needs to help make hormones, synthesize vitamin D, digest food and more. Since it’s fat-like and waxy in texture, too much cholesterol in our blood can lead to plaque formation and narrowing of our blood vessels, which can lead to heart disease.
But not all cholesterols is the samethere are two main types: low-density lipoproteins and high-density lipoproteins . LDLs are often referred to as “bad” or “lousy” cholesterol, as they are more likely to accumulate in our blood vessels. HDLs are coined the “good” or “helpful” cholesterol because they pick up excess cholesterol in the blood, including LDLs, and bring it to the liver where it can be broken down and excreted.
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What Is Hdl Cholesterol
Total cholesterol is a measure of the total amount of cholesterol in your blood, which includes HDL, LDL and triglycerides. However, total cholesterol is mainly made up of LDL or bad cholesterol. Having high levels of low-density lipoprotein or LDL can lead to plaque buildup in your arteries, increasing your likelihood for heart disease and stroke. LDL also raises your risk for a condition called peripheral artery disease, which can develop when plaque buildup narrows an artery supplying blood to the legs. The good news is that the higher your HDL level, the lower your bodys LDL level or bad cholesterol.
What is HDL? HDL stands for high-density lipoprotein cholesterol, which is commonly known as good cholesterol. High-density lipoproteins typically act as cholesterol scavengers by picking up excess cholesterol in your bloodstream and taking it back to your liver, where its properly broken down.
HDL is actually more complex than we once thought. Rather than being a single kind of particle, HDL is is now considered a family of different particles. All HDL contains lipids , cholesterol and proteins , but some types of HDL are spherical while others are shaped like a doughnut. Some HDL types remove bad cholesterol from the blood while other types are indifferent to cholesterol. Or even worse, some HDL transfers cholesterol the wrong way or protects LDL in a way that makes it more harmful to the arteries.
Strive For The Ideal Healthy Weight:
If you are overweight, youre putting yourself at risk of heart disease. When you lose weight, you can lower your LDL cholesterol as well as increase your HDL level. Additionally, losing the right amount of weight can boost your self-esteem, help you sleep better at night and raise your energy levels. Losing weight also means that youll fit into those gorgeous jeans properly.
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Appropriate Levels Of Hdl Cholesterol Helps Eradicate Other Types Of Cholesterol From The System Here’s How You Can Increase Your ‘good’ Cholesterol Levels To Keep Diseases At Bay
Written by Arushi Bidhuri | Updated : November 29, 2021 9:05 PM IST
High-density lipoprotein cholesterol is referred to as “good” cholesterol since it promotes the elimination of other kinds of cholesterol from the system. Increased HDL cholesterol levels are related to a decreased risk of cardiovascular disease. Cholesterol is a waxy compound found in all of the cells that serves various purposes, including facilitating the formation of the body’s cells. It’s connected to lipoproteins and travels through the system.
HDL collects extra cholesterol in the blood and transports it to the liver, where it is broken down and eliminated from the body. While the body requires a certain amount of cholesterol to function, having too much cholesterol in the bloodstream increases the risk of developing heart disease. People with naturally higher levels of HDL cholesterol are less likely to suffer a heart attack or stroke. HDL levels are frequently lower in patients with metabolic syndrome, a group of disorders that includes obesity, high blood pressure, and diabetes. Aside from aiding weight loss, greater physical activity can reduce triglycerides, the most prevalent form of fat in the body, while improving HDL levels.
How To Increase Good Cholesterol
High levels of HDL cholesterol, sometimes known as good cholesterol, are linked to a lower risk of coronary heart disease . HDL particles appear to scour the walls of blood arteries, clearing away excess cholesterol that would otherwise have been utilised to form the plaques that cause CAD. The HDL cholesterol is subsequently transported to the liver, where it is converted into bile before being released into the intestines and out of the body. According to current thinking, when we evaluate a persons HDL cholesterol level, we are evaluating how aggressively his or her blood arteries are scrubbed clean of extra cholesterol.
A simple blood test for cholesterol provides a measure of your cardiovascular health and can be an early warning indication of heart disease. Once you reach the age of 20, the AHA advises that you get your total cholesterol levels checked at least once every five years. Total cholesterol is the total of many values, including HDL cholesterol, LDL cholesterol , triglycerides, and other lipids components in your blood. Each value is given in milligrammes per deciliter of blood . While most individuals focus on decreasing LDL and total cholesterol levels, raising HDL cholesterol levels can also help prevent heart disease and stroke.
Here is how to increase good cholesterol naturally.
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Add These Foods To Lower Ldl Cholesterol
Different foods lower cholesterol in various ways. Some deliver soluble fiber, which binds cholesterol and its precursors in the digestive system and drags them out of the body before they get into circulation. Some give you polyunsaturated fats, which directly lower LDL. And some contain plant sterols and stanols, which block the body from absorbing cholesterol.
1. Oats. An easy first step to lowering your cholesterol is having a bowl of oatmeal or cold oat-based cereal like Cheerios for breakfast. It gives you 1 to 2 grams of soluble fiber. Add a banana or some strawberries for another half-gram. Current nutrition guidelines recommend getting 20 to 35 grams of fiber a day, with at least 5 to 10 grams coming from soluble fiber.
2. Barley and other whole grains. Like oats and oat bran, barley and other whole grains can help lower the risk of heart disease, mainly via the soluble fiber they deliver.
3. Beans. Beans are especially rich in soluble fiber. They also take a while for the body to digest, meaning you feel full for longer after a meal. Thats one reason beans are a useful food for folks trying to lose weight. With so many choices from navy and kidney beans to lentils, garbanzos, black-eyed peas, and beyond and so many ways to prepare them, beans are a very versatile food.
4. Eggplant and okra. These two low-calorie vegetables are good sources of soluble fiber.
Talk To Your Doctor About Supplements And Cholesterol
If all other methods of increasing your HDL cholesterol havent been effective, you might think of taking dietary supplements. Still, Ahmed cautions that supplements aimed at raising HDL only do so modestly. Also, supplements have not yet been proven to reduce heart attacks or strokes.
Speak to your doctor before taking any supplements to raise HDL cholesterol, because some supplements come with health risks or may interact with medication.
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More About Hdl Cholesterol
HDL cholesterol plays an important as well as a protective role in looking after your heart and blood vessels from diseases like heart attacks and strokes. The cholesterol itself is a fat. Hence, it is not the cholesterol that is protective per se, but the HDL lipoprotein as a whole.
What it does is remove excess cholesterol, or fat, from your blood vessels and other tissues. It then returns it to the liver where it is recycled or removed from your body. It also has an anti-inflammatory effect. This helps to protect your artery walls against LDL, or bad cholesterol. Additionally, it has an anti-oxidant effect.
This helps it to protect your cells along with important chemicals in your blood and tissues from being broken down.
How Can I Naturally Lower My Cholesterol
A few changes in your diet can reduce cholesterol and improve your heart health: Reduce saturated fats. Saturated fats, found primarily in red meat and full-fat dairy products, raise your total cholesterol. Eliminate trans fats. Eat foods rich in omega-3 fatty acids. Increase soluble fiber. Add whey protein.
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Overweight And Diet For Low Hdl
Being overweight or obesity is also a cause of low HDL cholesterol. Quite often, a person who is obese lives a sedentary lifestyle or is physically inactive. This too can cause the low level HDL cholesterol. Moreover, another typical cause of obesity is a diet that is low in fruit and vegetables, and one that is high in sugary, processed and fatty foods.
Foods That Help Raise Good Cholesterol
Its possible to raise good cholesterol levels by eating HDL-boosting foods. The Mediterranean diet is associated with eating higher levels of HDL. Try these Mediterranean diet dinners to get started.
Opt for healthy oils and fats to boost your good cholesterol. A good rule of thumb is to stick with liquid cooking fats instead of solid ones. This means that olive oil is a healthier choice than butter, as it is liquid at room temperature. Fats that are solid at room temperature like butter and lard are high in saturated fats and tend to raise LDL cholesterol.
When it comes to protein, reach for lean chicken breast over red meat to keep your saturated fat intake down.
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