how to boost good cholesterol

You might have heard about high-density lipoprotein (HDL) cholesterol and low-density lipoprotein (LDL) cholesterol, which is the good cholesterol and the bad cholesterol, respectively, but did not know that there are effective ways to boost up HDL cholesterol levels to improve your heart health. Find the best doctor in Bangalore with Cureplus. 

How HDL cholesterol works

HDL – the good cholesterol carries excess cholesterol to the liver to prevent accumulation in the bloodstream. On the other hand, when LDL – the bad cholesterol takes cholesterol throughout the body, it can get accumulated in the walls of the arteries, resulting in hard and narrow arteries.

You may be diagnosed with high cholesterol if there are too little HDL cholesterol and too much LDL in your body. This condition can lead to problems such as atherosclerosis, heart attack, angina (chest pain), and stroke.

Here are some ways to increase your HDL – good cholesterol

Diet and lifestyle changes help to raise HDL cholesterol levels:

1.      Stay active

Physical activity such as 30 minutes regular moderate activity (walking or brisk walking or jogging) can boost your HDL level.

2.      Shed off extra pounds

If you are overweight, you must start working out to burn off those extra pounds. Weight loss not only raises your HDL levels, but it also reduces your LDL – bad cholesterol levels.

3.      Choose healthy fats

Cut down foods containing saturated fat and Trans fat like crackers, cakes, pies, and biscuits and cookies, which raise your LDL and reduce HDL cholesterol levels. Instead, include healthier fats such as monounsaturated and polyunsaturated fats. You’ll find these fats in nuts, plants, and fish (salmon or tuna).

4.      Add soluble fiber

Include soluble fiber in your regular diet that you will find in fruits, oats, legumes, and vegetables reduce LDL cholesterol and boost HDL cholesterol levels.

5.      Consumption of alcohol in moderation

Consuming moderate amounts of alcohol promote HDL cholesterol levels. If you don’t drink alcohol, do consult with your healthcare provider before you start.

6.      Quit smoking

Giving up on cigarette smoking habit can boost your HDL cholesterol level.