High-density lipoprotein (HDL) cholesterol is often called “good” cholesterol because it helps remove other forms of cholesterol from your bloodstream. Higher HDL cholesterol levels are associated with a lower risk of heart disease. This explores strategies to raise HDL cholesterol levels and improve overall cardiovascular health. Contact our NSUH Medical Staff Society team to learn more about how we can help!
What Is HDL Cholesterol?
HDL cholesterol is one of the five major groups of lipoproteins that transport all fat molecules (lipids) around the body in the water outside cells. It carries cholesterol away from the arteries and back to the liver, where it’s processed and excreted from the body. Higher levels of HDL are beneficial and protective against heart disease.
Why Is HDL Important?
HDL cholesterol helps remove low-density lipoprotein (LDL) cholesterol, or “bad” cholesterol, from the arteries. High levels of LDL can lead to plaque buildup in the arteries, increasing the risk of heart attack and stroke. By removing LDL, HDL helps maintain healthy blood flow and reduces cardiovascular risk.
Effective Strategies to Raise HDL Cholesterol
- Exercise Regularly – Engaging in regular physical activity is one of the most effective ways to boost HDL levels. Aerobic exercises like walking, jogging, swimming, and cycling are particularly beneficial. Aim for at least 150 minutes of moderate-intensity exercise per week.
- Eat Healthy Fats – Incorporate healthy fats into your diet, such as olive oil, avocados, nuts, and fatty fish like salmon and mackerel. These fats can help increase HDL levels while reducing LDL levels.
- Quit Smoking – Smoking lowers HDL cholesterol. Quitting smoking can improve HDL levels and provide numerous other health benefits. Within weeks of quitting, HDL levels start to improve.
- Lose Weight – Losing weight can help raise your HDL cholesterol if you are overweight. Even modest weight loss of 5-10% of your body weight can make a significant difference.
- Drinking Alcohol in Moderation – Moderate alcohol consumption has been linked to higher HDL levels. For women, this means up to one drink per day, and for men, up to two drinks per day. However, excessive drinking can lead to other health issues, so it’s important to drink responsibly.
Contact NSUH Medical Staff Society Today!
Raising HDL cholesterol involves lifestyle changes, including regular exercise, a healthy diet, quitting smoking, and maintaining a healthy weight. These strategies boost HDL levels and contribute to overall cardiovascular health. Making these adjustments can lower your risk of heart disease and improve your quality of life. Always consult a healthcare professional before significantly changing your diet or exercise routine. Contact our NSUH Medical Staff Society team to learn more about how we can help!