Cut Back On Sugar For Higher Hdl Cholesterol Levels
According to a study published in November 2015 in the journal Nature, a diet high in carbohydrates like added sugar, white bread, cookies, and cakes reduces HDL cholesterol levels, increasing the risk for metabolic disorders. Refined carbohydrates found in foods labeled low-fat make these just as bad as full-fat foods because the fat is often replaced with carbohydrates from added sugar and other starches.
A study of 2,500 people with diabetes, published in October 2016 in the journal Nutrition Metabolism Cardiovascular Disease, found that following nutritional recommendations to limit added sugar in the diet was linked to significantly higher HDL cholesterol levels.
When trying to reduce added sugar in your diet, Ahmed says its best to slowly replace sugars with fruits and vegetables. He adds, Also try to avoid trans fats, including fried foods or those prepared with shortening, since these may also reduce HDL.
Tips How To Increase Good Cholesterol Levels Naturally
HDL or high density lipoprotein has long been thought to have a positive effect on cardiovascular health. HDL, commonly known as good cholesterol, functions as a shuttle that carries cholesterol from the blood to the liver. Therefore, the way to increase good cholesterol is always a concern of many people.
If you are still struggling to do this, this article is for you. In this article, we present you useful tips to help you increase good cholesterol. The application of natural tips always receives the priority of everyone. But first, to determine exactly what your condition is, let’s look at some basic information about good cholesterol.
How Fats Affect Your Cholesterol Levels
The fat in your dietboth the type and the amounthas a big impact on your cholesterol levels but its tricky. Diets high in polyunsaturated fat, which is found in nuts, seeds, and vegetable oils, tend to lower both types of cholesterol, both HDL and LDL. Diets high in saturated fat, on the other hand, which is found in meat, dairy products, coconut and palm oils tend to raise both types of cholesterolalso a mixed bag.
The best advice I can give you is to is to avoid very low-fat diets because they dont really move anything in the right direction. As far as your cholesterol profile goes, a diet thats a little bit higher in fat is probably a better choice than one thats high in carbohydrates. And there appears to be some advantages to including both saturated and unsaturated fats in your diet. In other words, theres room for both peanut butter and cheese!
Whatever you do, however, continue to be vigilant about avoiding foods made with partially hydrogenated oils. These are the dreaded trans fats, of course, and among their many sins is a tendency to lower those good HDL cholesterol levels and raise the bad LDL levels.
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Cut Out The Trans Fatty Acids
Trans fatty acids are likely present in many of your favorite prepared foods anything in which the nutrition label reads “partially hydrogenated vegetable oils” so eliminating them from the diet is not a trivial task. But trans fatty acids not only increase LDL cholesterol levels, but they also reduce HDL cholesterol levels. Removing them from your diet will almost certainly result in a measurable increase in HDL levels.
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 Editorial Team | Updated : November 29, 2021 12:27 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.
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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.
Eat More Fish To Boost Hdl Cholesterol
Including fish in your diet can increase HDL cholesterol in a short period of time. In a study published in February 2014 in the journal PLoS One, researchers concluded that a diet rich in foods including fish showed an increase in the size of HDL particles in the body, which could help improve cholesterol transport through the body. The researchers saw the positive effects of a diet that included fish in as little as 12 weeks.
Omega-3 fatty acids, which are the type of fatty acids found in fish, can help increase your HDL cholesterol, Ahmed says. Two servings of fatty fish per week, including salmon, mackerel, or albacore tuna, can help you hit your omega-3 goals. Youll also get omega-3s from flaxseeds, mixed greens, and walnuts in your diet.
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Take A Few Laps At The Pool
Swimming is probably the most joint-saving aerobic exercise you can do. In a 2010 study, researchers compared swimming with walking in women aged 50 to 70 years. They found that swimming improved body weight, body fat distribution, and LDL cholesterol levels better than walking did.
Researchers also looked at the beneficial effects of swimming in men in the International Journal of Aquatic Research and Education. They found that swimmers had 53 percent, 50 percent, and 49 percent lower risk of dying from any cause than did men who were sedentary, walkers, or runners, respectively.
Ways To Help Boost Your Good Cholesterol
Last Editorial Review: 3/25/2010
At the risk of sounding like a certain 20-something socialite, HDL is hot! Advances in research have brought more attention to the blood lipid we often call “good”cholesterol.
“Good” cholesterol doesn’t refer to the cholesterol we eat in food, but to the high density lipoprotein cholesterol circulating in our blood. It’s one of the blood fats measured in the lipid panel blood test doctors perform. And it’s the component you want more of, because increasing HDL helps lower your risk of heart disease.
Experts of the National Cholesterol Education Program notes that although LDL or “bad” cholesterol has gotten most of the attention, there’s growing evidence that HDL plays an important role.
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How To Raise Your Good Cholesterol
One way is to eat a diet high in sugar and refined carbohydrates. The only problem is that youll also end up increasing your LDL cholesterol and your triglycerides. Any benefit you might get from higher HDL is cancelled out by increasing these other risk factors.
For this and lots of other reason, I suggest you limit your intake of sugar and refined carbohydrates like white bread. You dont have to go low carb. Just eat most of your carbohydrates in the form of fresh fruits and vegetables and whole grains.
Avoid Smoking And Alcohol
It is advisable to quit smoking and gradually reduce exposure to secondhand smoking to help increase HDL levels in the body. Smoking reduces HDL levels and raises LDL and triglyceride levels. Alcohol in moderation consumption has been associated with greater levels of HDL cholesterol. Excessive alcohol consumption can lead to weight gain as well as increased blood pressure and lipid levels.
HDL levels are frequently lower in patients with metabolic syndrome, a group of disorders that includes obesity, high blood pressure, and diabetes dietary adjustments and increased exercise levels can assist in achieving and maintaining a healthy weight. In some cases, losing extra weight help boost HDL cholesterol levels and reduce LDL cholesterol levels. Daily exercise is beneficial to general health and helps raise HDL levels in the body.
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How To Raise Good Cholesterol Numbers
Overview
Despite its bad rap, not all cholesterol is evil. Raising your high density lipoproteins , or the good type of cholesterol, should be a lifelong goal of everyone beginning in their teens. It helps to carry away low density lipoproteins , the bad type of cholesterol, before it has a chance to adhere to the inside of your arteries particularly the coronary arteries that supply blood to your heart. There are several proven ways to raise your HDL: diet, exercise, weight reduction and smoking cessation. Keep reading for more specific tips.
1. Start With a Baseline
First, you need to know where you stand with regards to your cholesterol numbers. Ask your doctor to perform a blood lipid profile test to determine if your cholesterol numbers are within the normal range. He’ll review with you the results of the test, focusing on your total cholesterol, LDL and HDL cholesterol levels. Ideally, your total cholesterol is below 200 mg/dL and your HDL is above 60 mg/dL. File your results for later reference.
2. Get Moving!
3. Drop Any Excess Weight
4. Kick Your Smoking Habit
5. Clean Up Your Diet
6. Consider Medication
What Do YOU Think?
When was the last time you checked your cholesterol? Do you remember what your numbers were? Do you need to raise your HDL or lower your total cholesterol? What did your doctor recommend? Do you think you’ll try any of the above tips? Is there anything else you’ve done? Share your stories and questions in the comments below!
What Is Good Cholesterol And How Do I Boost It
Cholesterol is a waxy, fatty substance that plays an important role in the body. It is found in cells and helps produce hormones, like estrogen.
Your liver produces enough cholesterol for the body to function effectively, but certain foodsprimarily animal products, like eggs, dairy, and meatalso contain cholesterol.
There are two types of lipoprotein that carry cholesterol to and from cells: high-density lipoprotein and low-density lipoprotein .
HDL is considered the good cholesterol because a healthy level may protect you from cardiovascular disease. On the other hand, LDL is considered the bad cholesterol because it contributes to fatty buildup in your arteries.
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How To Raise Good Cholesterol And Lower Bad Cholesterol
This article was medically reviewed by Victor Catania, MD. Dr. Catania is a board certified Family Medicine Physician in Pennsylvania. He received his MD from the Medical University of the Americas in 2012 and completed his residency in Family Medicine at the Robert Packer Hospital. He is a member of the American Board of Family Medicine.There are 13 references cited in this article, which can be found at the bottom of the page.wikiHow marks an article as reader-approved once it receives enough positive feedback. In this case, 94% of readers who voted found the article helpful, earning it our reader-approved status. This article has been viewed 405,460 times.
Research suggests that making an effort to improve your cholesterol reduces your risk of heart disease and stroke.XTrustworthy SourceAmerican Heart AssociationLeading nonprofit that funds medical research and public educationGo to source Improving your cholesterol numbers means not only lowering LDLs, but raising your HDLs as well. Studies show that by making lifestyle changes and eating a balanced diet, you can take steps to raise your good HDL cholesterol and lower bad LDL cholesterol to take control of your health.XTrustworthy SourceCenters for Disease Control and PreventionMain public health institute for the US, run by the Dept. of Health and Human ServicesGo to source
Best Exercises For Lowering Cholesterol
Some research has indicated that it may be that how much you exercise is more important than what kind of exercise you do. That means its worth it to incorporate more activity into your day however you can. Take a walk during your lunch hour, choose the stairs, stand up to take phone calls, or store a jump rope at your desk.
In addition, try to incorporate at least 30 minutes of structured exercise into each day. Any exercise is better than none, but the following six types have shown in studies to be effective at reducing cholesterol levels.
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Stop Smoking To Optimize Hdl Cholesterol
Smoking cigarettes can lead to a number of health problems, including lung disease and cancer, and also increases your risk of heart attack. But did you know smoking can also suppress or lower those good cholesterol levels?
Smoking can reduce HDL cholesterol in many ways, including by inhibiting HDL synthesis in the first place, blocking its maturation, and speeding up its clearance and metabolism, Dr. Ahmed says. Quitting smoking can help your HDL synthesis and metabolism to go back to their natural levels so that the HDL can do its job better again.
And research agrees. A study published in September 2013 in the journal Biomarker Research found that ex-smokers had higher HDL cholesterol than smokers, noting: We conclude that quitting smoking increases HDL cholesterol, and that this increase occurs rapidly after quitting, with no clear pattern of change thereafter.
If youre trying to quit smoking, talk to your doctor about the many methods to help you through the process.
How Does Hdl Cholesterol Help Your Heart
Experts aren’t yet sure exactly how HDL cholesterol helps reduce the risk of heart disease. But a few possibilities have emerged.
The NCEP says that high HDL levels appear to protect against the formation of plaques in the artery walls , according to studies in animals.
Lab studies, meanwhile, suggest that HDL promotes the removal of cholesterol from cells found in abnormal tissues, or lesions, in the arteries.
“Recent studies indicate that the antioxidant and anti-inflammatory properties of HDL also inhibit atherogenesis,” says the NCEP report.
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Facts About Good Cholesterol
- HDL cholesterol normally makes up 20%-30% of your total blood cholesterol.
- Theres is evidence that HDL helps protect against the accumulation of plaques in the arteries.
- Research suggests that a five-point drop in HDL cholesterol is linked to a 25% increase in heart disease risk.
- In prospective studies that is, studies that follow participants for a certain period to watch for outcomes HDL usually proves to be the lipid risk factor most linked to heart disease risk.
- HDL cholesterol levels are thought to have a genetic factor in some people.
- Women typically have higher HDL cholesterol levels than men. About a third of men and about a fifth of women have HDL levels below 40 mg/dL. Doctors consider levels of less than 40 mg/dL to be low.
Researchers from the Netherlands who analyzed 60 studies concluded that the ratio of total cholesterol to HDL is a better marker for coronary artery disease than LDL measurement alone.
Boosting HDL is the next frontier in heart disease prevention, says P.K. Shah, MD, director of cardiology at Cedars-Sinai Medical Center in Los Angeles. Shah says that if the new drugs designed to increase HDL levels prove effective, they could potentially reduce the number of heart attacks and strokes by 80% to 90% and save millions of lives. HDL-boosting drugs are now being tested.
What Are The Types Of Cholesterol
Cholesterol in the blood doesn’t move through the body on its own. It combines with proteins to travel through the bloodstream. Cholesterol and protein traveling together are called lipoproteins .
Low-density lipoprotein and high-density lipoprotein are the lipoproteines that most of us have heard about.
Low-density lipoproteins, or “bad cholesterol,” can build up on the walls of the arteries. Cholesterol and other substances in the blood form plaque . Plaque buildup can make blood vessels become stiffer, narrower, or blocked. Plaque makes it easier for blood clots to form. A blood clot can block a narrowed artery and cause a heart attack or stroke.
Atherosclerosis , or hardening of the arteries, also leads to decreased blood flow to vital organs, including the brain, intestines, and kidneys.
High-density lipoproteins, or “good cholesterol,” carry cholesterol away from the arteries and back to the liver. In the liver, cholesterol is broken down and removed from the body.
High levels of LDL and low levels of HDL increase a person’s risk of heart disease.
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