01/08/2025
Your cholesterol levels are an important measure of heart health. Cholesterol levels are a major concern today due to the poor quality of food we consume daily. Most of our diets consist of processed foods, which have several health disadvantages. We are all worried about high cholesterol levels, right? But what most people do not know is that there is also a 'good' type of cholesterol, called HDL.
High-density lipoprotein (HDL) cholesterol is known as the 'good' cholesterol since it helps eliminate different types of cholesterol from your circulatory system.
Higher levels of HDL cholesterol are related to a lower risk of heart disease.
*How to Increase Good Cholesterol?*
* Exercise and an active lifestyle
can help you lose weight, lower triglycerides in your body, and increase your HDL levels. Benefits can be seen with just one hour of moderate-intensity aerobic exercise once every seven days.
* In terms of diet, try to avoid trans fats, as they can increase LDL cholesterol and lower HDL cholesterol levels. Foods with processed sugar, like cakes and treats, often contain trans fats, as do most fried foods and some margarine. Limit saturated fat found in meats and full-fat dairy products.
* If you smoke, figure out how to quit. Smoking lowers HDL levels, especially in women, and increases LDL levels and triglycerides.
* Moderate alcohol consumption has been linked to higher levels of HDL cholesterol.
For adults, that means one alcoholic beverage daily for women of any age and men older than age 65, and up to two beverages per day for men under age 65.
Using these methods, you can increase your HDL or 'good' cholesterol levels, which will lower your risks of heart attack or other heart problems.
