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HowToPreventHeartDisease.com |
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How To Boost Good HDL Cholesterol? Basically, there are 2 types of cholesterol, namely low-density lipoprotein (LDL) cholesterol and high-density lipoprotein (HDL) cholesterol. LDL cholesterol is bad for the body since it contributes to fatty buildups in arteries, making them hard and narrow. If a person has too much LDL, he or she may be at higher risk of heart attack, stroke and peripheral artery disease (PAD). LDL cholesterol is, therefore, considered as the bad cholesterol. HDL cholesterol, on the other hand, is good as it carries excess cholesterol to the liver, so it does not build up in the bloodstream. Higher HDL, as shown by research, is associated with lower risk of heart disease. Hence, it is important that one should not only strive lowering LDL cholesterol but also try increasing HDL cholesterol. Most people are aware of how to lower LDL cholesterol, say by adopting healthy lifestyle that include healthy diet and exercising regularly. In fact, some of the things that can help lower LDL cholesterol can also boost the HDL cholesterol levels. These include exercise, weight loss, stop smoking, eat more fish, cut back on sugar, consume rich-antioxidant foods, and have moderate wine can really raise the HDL cholesterol levels for most people. Regular aerobic exercises, such as running, biking, and swimming, along with moderate weight training can be a good way to help boost HDL cholesterol levels. A study published in May 2016 in the journal ‘Applied Physiology, Nutrition, and Metabolism’ found that obese men who engaged in aerobic interval training (running on a treadmill) or resistance training (with weights) just 3 days a week for 12 weeks had significantly raised HDL cholesterol when compared with obese men who did no training. For people who are overweight or obese, losing weight can help increase HDL cholesterol level. A study published in January 2014 in the journal ‘Surgery for Obesity and Related Diseases’ reported that 318 participants who received laparoscopic adjustable gastric banding showed a significant rise in their HDL cholesterol 12 years later.
Smoking can decrease HDL cholesterol by inhibiting
HDL synthesis, blocking its growth, and speeding up its clearance and
metabolism. Quitting smoking can, therefore, help the HDL synthesis and
metabolism to go back to their natural levels so that the HDL can do its job
better again. A study published in September 2013 in the journal ‘Biomarker
Research’ found that stopping smoking increases HDL cholesterol level and the
increase occurs rapidly after quitting.
Omega-3 fatty acids are the type of fats found in fish that can help increase the HDL cholesterol. Hence each week, one can include in the diet 2 servings of fatty fish, including salmon, mackerel, or albacore tuna. In a study published in February 2014 in the journal ‘PLoS One’, researchers suggested that a diet rich in foods that include fish can increase the the size of HDL particles in the body, and such positive effects can be seen in as little as 12 weeks. One can also get omega-3 fatty acids from flaxseeds, mixed greens, and nuts like walnuts, almond, etc. Diet high in carbohydrates, including added sugar, white bread, cookies, and cakes can reduce HDL cholesterol levels, increasing the risk for metabolic disorders, as indicated by a study published in November 2015 in the journal ‘Nature’. Another study that was published in October 2016 in the journal ‘Nutrition Metabolism Cardiovascular Disease’ that involved 2,500 people with diabetes, reported that limiting added sugar in the diet was linked to significantly higher HDL cholesterol levels. Antioxidant-rich foods such as dark chocolate, berries, avocado, nuts, kale, beets, and spinach can actually raise HDL cholesterol levels in relation to triglycerides and might be linked to a lower risk of stroke, heart failure, and inflammatory biomarkers, according to a study published in January 2016 in the journal ‘Nutrients’. Findings from some research showed that moderate drinking can increase HDL cholesterol levels. In a study published in February 2016 in the journal ‘PLoS One’, researchers found that low to moderate alcohol consumption (20 or fewer drinks a week for a man, 10 or fewer for a woman) led to higher HDL cholesterol. It also helped them achieve healthier overall cholesterol levels (lowering triglycerides and LDL cholesterol). But drinking too much alcohol can reverse these health benefits. Date: November 28, 2019
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