Cholesterol HDL
HDL cholesterol refers to good cholesterol. When the HDL levels are high, chances of having a heart attack are reduced. Low HDL levels (below 40 mg/dL) increases the chances of developing a heart condition. HDL works by taking cholesterol from the arteries and taking them to the liver. From there, it is processed out of the body.
How Good Cholesterol Works
What HDL does is to carry or scrub away the bad cholesterol from the vital organs in the body. It’s important the HDL level is at least 40 mg/dL.
Even if the LDL levels (the bad cholesterol) are normal, the odds of getting a heart attack increase with low HDL. An HDL level of 40 to 60 mg/dL is normal. If your HDL level is above 60mgdL, the person reduces their odds of getting a heart attack.
High cholesterol is a major health concern, but this mostly relates to high levels of LDL (Low Density Lipoprotein) cholesterol.
How to Increase HDL Cholesterol in the Body
The best way is to exercise regularly. The most effective is jogging, running or biking for 20 to 30 minutes. What’s important is the length, not the intensity. However, your workout should increase the heart rate during the session.
Another way is to lose those excess pounds. This not only adds to good cholesterol, but it also reduces the bad cholesterol as well. It’s particularly vital that you focus on the hip to waist ratio right.
Quit Smoking
HDL levels will also go up if you quit smoking. This doesn’t include the other health benefits that come from quitting smoking.
Eliminate the Trans Fatty Acids
To increase your good HDL cholesterol levels, avoid foods that have “partially hydrogenated vegetable oils”. You can see this in the food’s nutrition guide. This can be difficult because a lot of foods have these fats. Nevertheless, removing them from your diet will boost your HDL levels considerably.
Drink Alcohol
One or two alcoholic drinks per day will increase HDL levels. If you go beyond one or two drinks, serious health problems may arise. However you can opt to increase your good cholesterol in other ways if you don’t want to drink.
Add More Monounsaturated Fats to the Diet
The following fats can help boost your HDL cholesterol levels: canola oil, avocado oil and the fats in peanut butter.
Increase the Soluble Fiber
These are found in vegetables, fruits legumes and oats. By reducing trans fatty acids and adding soluble fiber in your diet, the good cholesterol goes up and the bad cholesterol goes down. You’ll need about two servings of soluble fiber rich foods per day.
Other Ways to Increase Good Cholesterol
Cranberry juice has been shown to increase good cholesterol in the body. Fish also helps as do food or vitamins containing omega-3 fatty acids. Medical studies have shown that taking calcium rich supplements also improve HDL levels for postmenopausal women. Reducing carbohydrates in the diet also helps in getting rid of bad cholesterol.
By increasing the HDL cholesterol in the body, your health will improve considerably. At the same time, eating the right food and exercise gets rid of the bad cholesterol as well.