Cholesterol is one of the most misunderstood substances in the body. Whenever someone talks about an increase in cholesterol level, one gets concerned about their health. But that’s not the case, cholesterol is necessary for good health. This is known as HDL. The bad cholesterol, LDL is responsible for the formation of plaque in the arteries that can eventually lead to a heart attack. This blog explores top ways to increase and maintain optimal HDL cholesterol levels ensuring better heart health.
Eat a Heart-Healthy Diet
Foods that you eat have a significant impact on cholesterol levels in your body. Always try to incorporate nutrient-dense food rich in fibre, healthy fats, and antioxidants into your diet.
Some good cholesterol food options are:
- Fatty fish: These are excellent sources of omega-3 fatty acids, which help in raising HDL levels while lowering LDL.
- Nuts and seeds: Almonds, walnuts, flaxseeds, and chia seeds are packed with heart-healthy fats, and fibre that boost HDL cholesterol levels.
- Whole grains: Always opt for whole-grain bread, cereals, and brown rice, which are rich in fibre and can help improve cholesterol levels.
- Fruits and vegetables: Try to consume large quantities of colourful fruits and vegetables for good cholesterol, as they provide antioxidants and fibre that support a healthy cardiovascular system.
- Olive oil: Multiple studies have shown that Olive oil has helped in the reduction of the risk of heart disease. This oil helps in lowering the inflammatory impact of LDL cholesterol and increasing the HDL level.
- Beans: These are great sources of soluble fibre and plant-based protein. It helps in increasing the HDL cholesterol level and is also beneficial for overall heart health.
Maintain a Healthy Weight
People who are overweight or obese tend to have more LDL cholesterol and a high risk of heart disease. When these people lose weight, their HDL level automatically increases. Weight loss coupled with calorie calorie-restricted diet leads to a significant increase in HDL levels. The key to maintaining a healthy weight and good HDL cholesterol level is to exercise regularly and choose the type of diet which helps in losing weight.
Stress Management
People having higher levels of stress tend to have lower levels of HDL. Staying calm and composed helps in having a good HDL level. Certain lifestyle changes like yoga, meditation and laughter therapy help in the reduction of bad cholesterol and increase the levels of good cholesterol.
Regular Physical Activity
Regular exercise is not only good for physical fitness but it is also beneficial for increasing the HDL cholesterol levels. Research shows that aerobic exercises such as brisk walking, running, swimming, or cycling can increase HDL levels by 5-10%. Studies have also shown that exercise boosts the antioxidant and anti-inflammatory effects of HDL cholesterol.
When to Consult a Doctor?
According to the National Heart, Lung, and Blood Institute (NHLBI), a person should have his/her first cholesterol screening between the ages of 9 and 11. Then it should be repeated every five years after that. NHLBI recommends that cholesterol screenings occur every two years for men aged 45 to 65 and for women aged 55 to 65. People over 65 should receive cholesterol tests annually.
You can get cholesterol screenings done at suggested intervals to know your health status and take timely measures; in case you are diagnosed with any abnormalities. Book your test today at Sarvodaya Hospital- Best hospital in Faridabad.
