How to Improve Cholesterol Level in 4 Easy Steps
Cholesterol is bad! After all, it is framed like that only. Many of us aren’t aware that there are two types of cholesterol, the bad ones, and the good ones. The bad cholesterol is called LDL or Low-Density Lipoprotein and the good ones known as HDL or High-Density Lipoproteins. So what are HDL and why do we need it? Let’s break it down.
High-Density Lipoproteins are produced by our liver to transfer cholesterol and fats from organs and tissues back to the liver for recycling. If you have high levels of HDL, you have low chances of getting atherosclerosis (clogged arteries) and heart diseases.
According to National Cholesterol Education Program, the ideal HDL levels should be in between 40 and 60 mg/dL.
What can we do to improve HDL cholesterol level?
Apart from taking medication, there are other means through which we can boost our HDL levels.
Exercise has many benefits and it’s a no-brainer. One of the benefits of moderate exercising is that it keeps a watch on cholesterol level, reducing the bad ones and increasing the good ones i.e. HDL.
You don’t have to be a hard-core fitness enthusiast; even walking at a brisk pace will do the job. However, the more we focus on intense aerobic exercise such as jogging, the better we get results.
According to some research, 30 minutes of moderate exercising can increase HDL levels by 3-6 mg/dl. Most people can’t commit to 30-minute regime, so if they can divide this time into two intervals, they can get the same healthy result.
2. No to Smoking
Smoking creates many troubles and one of those is lowering down the HDL levels. In fact, it affects woman 3-4 times more than man.
One study revealed women smokers are likely to decrease their HDL level by 9.9 mg/dL in comparison to smoking men who would only lower them by 2.6 mg/dL.
Even passive smoking can put you at risk of lower HDL levels. In another particular study of its kind, HDL level was found to have decreased to staggering 12 percent in second-hand smokers.
On the flipside, once you quit smoking, HDL levels improve dramatically.
3. Cut body weight
For overweight people, even losing a few kgs can bring positive changes to their HDL level. If they can lose 2.70 kgs of weight, they are able to increase the HDL by 1mg/dl.
And for extremely overweight people, this simple lifestyle change can not only increase the HDL level but also serves the purpose of treating obesity in an effective manner.
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4. Healthy well-balanced diet
It would not be an exaggeration to say eating healthy well-balanced diet is a panacea for all the body problems.
- Having a bunch of fruits, vegetables, whole grain and lean protein in your meals is always a good choice.
- Besides, the inclusion of monounsaturated fat foods such as walnuts, almonds, seafood, etc. will be beneficial for your heart.
- Make sure you avoid saturated fats and trans-fats found in foods such as cookies, cakes, chips and fast food as you could face a twofold blow, increasing the LDL and decreasing the HDL levels at the same time.
Following just four simple steps can bring a huge change in your life. So start increasing your HDL levels today.