How To Lower Your Hdl Cholesterol – Many of us are scared when it comes to cholesterol, but did you know that some cholesterol levels are beneficial?
Cholesterol is a fat-like (lipid) substance that our bodies use as a raw material to make hormones, vitamin D, and digestive juices that break down fats in food. There are generally 3 types of cholesterol which are mainly classified as HDL, LDL and triglycerides. The amount of cholesterol in your bloodstream can indicate your risk factors for developing cardiovascular disease, coronary artery disease, vascular disease, or stroke.
How To Lower Your Hdl Cholesterol
High-density lipoprotein (HDL) transports cholesterol to the liver. The good cholesterol in the liver is not affected in the arteries. It is then removed from the body
Tips To Increase Your Good Hdl Cholesterol
Bad cholesterol moves cholesterol to the arteries, where it gets stuck in the artery walls. Too much LDL cholesterol can cause plaque to build up in the arteries, a condition called atherosclerosis.
Choose foods like fruits and vegetables to increase your HDL. Whole grains. Lean red meat, white meat without skin. Baked or grilled fatty fish such as salmon, tuna or sardines Unsalted seeds, nuts and legumes, vegetables or olive oils
Avoid or rarely eat: Red meat. Fried foods. Foods made from trans fats or saturated fats. Full fat dairy products. Foods cooked in hydrogenated oils.
Triglycerides are fatty components of food that have been converted into calories. These calories are not needed immediately and are stored in fat cells to be used for energy later. Physically inactive people who prefer fatty and sugar-rich foods may have significantly high triglyceride levels. Triglyceride levels also increase as a result of the after-effect of medications used to treat hypertension, cancer, and HIV.
Prevention And Treatment Of High Cholesterol (hyperlipidemia)
High blood triglycerides are difficult to detect because they do not cause any symptoms. However, untreated or uncontrolled high blood triglycerides increase the risk of stroke complications and coronary heart disease. In addition, very high levels of triglycerides in the blood can exacerbate acute pancreatitis, a swelling of the pancreas that can cause severe abdominal pain.
As you age, fat, cholesterol, and calcium build up in your arteries and form plaque. This buildup increases the risk of blood clots in your arteries and can occur in the heart, either leg, and the kidneys. A blood clot can cause a life-threatening stroke or heart attack if it breaks off and blocks any artery in the heart or brain.
Blood cholesterol is measured in milligrams per deciliter of blood (mg/dL) using a lipid profile test. How often you get a lipid profile test depends on your age, health risk factors, and family history. Although general medical advice includes:
Younger adults should have this test every 5 years. Men aged 45 and over and women aged 55 and over should have their lipid profile checked every 1-2 years.
Ways To Lower Ldl Cholesterol
High cholesterol can be a cause for concern. But in most cases, this is a warning sign. If you have high cholesterol and work to lower it, your risk of heart attack and stroke is likely to decrease. Knowing your HDL/LDL cholesterol level gives you a better understanding of your health and well-being. Consult a cardiologist in the app for a lipid profile test. Download the app to book the best cardiologists, diabetes specialists for a teleconsultation or face-to-face appointment at your convenience.
Being diagnosed with high cholesterol does not mean you will develop heart disease or stroke, but heart problems should be taken seriously. High-density lipoprotein (HDL), low-density lipoprotein (LDL), and triglycerides work together. to build up total cholesterol. HDL is like a natural cholesterol vacuum because it carries extra LDL cholesterol and triglycerides from your arteries and sends them to your liver for elimination.
But while most people focus on lowering your bad LDL cholesterol, you still need to monitor your good HDL cholesterol. Making dietary changes is the first line of defense for anyone looking to raise HDL cholesterol.
Following a whole-foods-focused, healthy-fat diet plan, such as the Mediterranean diet, helps improve total cholesterol by increasing HDL. Although it is possible to raise HDL through diet alone, incorporating exercise will also provide the best results.
Lifestyle Changes To Improve Your Cholesterol
Cholesterol is a waxy, fatty substance that occurs naturally in the body and travels through the bloodstream. Your liver makes most of your cholesterol, and some cholesterol comes from the animal foods you eat.
When people hear the word cholesterol, they automatically associate it with heart disease. However, not all cholesterol is created equal. There are high-density lipoproteins (HDL), often called the “good” type of cholesterol, and low-density lipoproteins, or bad cholesterol. HDL and LDL are not created equal and do not have the same effects on your body.
HDL-C, or high-density lipoprotein, is one of the five major lipoproteins and carries one-quarter to one-third of total LDL back to the liver for removal. It is very dense and contains less fat and more protein than other types of cholesterol.
One easy way to track your cholesterol and lipid profile is to sign up for HealthifyPro. With CGM, smart scales, metabolic panel, health coaches and calorie counters, HealthifyPro helps you achieve superior metabolic health.
High Cholesterol Diet: 5 Fruits That Can Lower Your Cholesterol Level, Add Them To Plate Right Now
Through one-prick sampling, the metabolic panel identifies medical conditions you may be predisposed to. You can also see your complete blood profile, including lipid profile, LFT, CFT, TFT, iron study, blood count, diabetes screening and vitamin profile, as well as 85 other metabolic parameters when you take a test every three months.
And let’s say you’re a diabetes patient looking for evidence-based results and real-time information. In that case, the HealthifyPro CGM monitors your body’s glucose levels 24/7 and how it responds to different foods, exercise, and sleep.
By analyzing comprehensive information from metabolic tests and CGM, Pro Coaches develop nutrition and training strategies that help minimize glucose spikes. Lower spikes mean better metabolic health and better cholesterol.
An HDL range of 40 to 59 mg/dL is normal, but doctors often recommend an HDL level of 60 mg/dL or higher for optimal benefits. However, a balance between HDL, LDL and triglycerides is necessary to reduce cardiovascular disease.
Lifestyle Changes To Lower Cholesterol
For example, research suggests that HDL protection depends on LDL and triglyceride levels. If two other blood fats or lipids are not within the normal range, even a high HDL may not be protective.
For example, high HDL (40 mg/dL or higher) reduces cardiovascular disease only if your LDL and triglycerides are 100 mg/dL or less. Higher HDL does not show a protective effect when LDL and triglyceride levels fall above 100 mg/dL or 150 mg/dL.
In most cases, the higher your HDL, the better. The maximum HDL cholesterol level for adults is approximately 65 mg/dl for men and 80 mg/dl for women. Sometimes HDL benefits can increase to 90 mg/dL in men.
While HDL below 40 mg/dL is problematic, increasing HDL cholesterol above a certain point does not provide any additional benefit.
Hyperlipidemia (high Cholesterol): Levels, Causes, Symptoms & Diagnosis
Olive oil reduces the risk of heart disease more than other monounsaturated fats. It also increases HDL cholesterol levels due to its high concentration of polyphenols.
A study shows that consuming about four tablespoons of olive oil daily for six weeks helps raise HDL cholesterol levels in older adults.
You may assume that adding more fat to your diet is bad. However, it depends on the type of fat you eat, as good fats make up a heart-healthy diet.
Nuts such as walnuts, macadamia nuts, almonds, hazelnuts and pecans are a good source of protein, fiber and healthy fats. They offer omega-3 fatty acids and alpha-linolenic acid, which play an important role in raising HDL cholesterol levels.
Natural Ways To Lower Your Cholesterol
Purple foods such as eggplant, black raspberries, red cabbage, blueberries and blackberries contain antioxidants known as anthocyanins. Anthocyanin extracts help fight inflammation, protect against potentially cancer-causing free radicals and raise HDL cholesterol levels.
Chia, flax, pumpkin or sunflower seeds are high in protein, omega-3s, fiber and heart-healthy minerals. You can eat ground flaxseeds to lower total cholesterol and LDL cholesterol.
It does this by stimulating HDL particles to perform a reverse cholesterol transport mechanism that transports extra cholesterol to the liver for redistribution or removal.
Fatty fish and fish oil supplements contain impressive amounts of omega-3 fats, which help reduce inflammation and raise low HDL cholesterol.
The Effects Of Cholesterol On The Body
Eating fatty fish 2-3 times a week significantly improves the ratio of total cholesterol. Salmon, herring, sardines, mackerel and trout are among the best fatty fish for raising HDL levels.
Studies show that cocoa flavanols have beneficial effects on HDL cholesterol and cardiometabolic health. Instead of eating chocolate with added sugar or sugary hot chocolate, mix fresh cocoa powder into your morning oatmeal, smoothie or yogurt. For optimal benefits, choose dark chocolate with at least 75% cocoa content.
The monounsaturated fatty acids in avocados lower LDL while raising HDL. According to a 2018 study, eating one avocado a day for five weeks while following a moderate fat diet improved total cholesterol, triglycerides, LDL, and HDL.
Beans and legumes are rich in soluble fiber, plant sterols and stanols that help improve the ratio of LDL to HDL. Sterols and stanols are also found in quinoa, oat bran, almonds, walnuts and pumpkin seeds.
Normal Cholesterol Levels By Age: Chart And Testing
Nutritionists will always encourage you to increase your consumption of fruits and vegetables because of their fiber, nutrient, mineral and vitamin content.
Fruits and vegetables high in fiber such as cabbage, broccoli, cauliflower, apples, pears,
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