![]() HDL is like the natural vacuum for cholesterol since it carries extra LDL cholesterol and triglycerides from your arteries and sends them to the liver for removal.īut while most people focus on driving down bad LDL, you still have to monitor your good HDL cholesterol levels. Making changes to your diet is the first line of defence for anyone looking to boost HDL cholesterol.įollowing a whole foods-focused, healthy fat diet plan like the Mediterranean diet helps to improve overall cholesterol by increasing HDL.Īlthough it’s possible to enhance HDL levels through diet alone, the best results will come from incorporating exercise as well. Boost HDL Cholesterol Levels like a Pro.What Are Optimal HDL Cholesterol Levels?.It can also cause tissue damage to blood vessels and interfere with clotting processes. In addition, low HDL is related to an increased risk for developing autoimmune diseases and infections. This can increase the risk for conditions like atherosclerosis or a heart attack. Low HDL levels can cause negative effects, as it is related to unhealthy levels of LDL and triglycerides. It prevents the accumulation of fat in the body and within the blood vessels. HDL cholesterol is responsible for absorbing fat in the blood and depositing it in the liver for elimination through the stool. You should exercise at least 3 times per week to regulate weight, cholesterol production and fat burning. Avocado and olive oil, which are rich in unsaturated fats that can positively impact cholesterol levelsĪnother important consideration is to be physically active.Nuts, like brazilian nuts, peanuts, walnuts and almonds.Seeds, like chia, flaxseed and sunflower, which are natural sources of omega-3 and fiber.Fatty fish, like salmon sardines and tuna which are rich in omega-3 fats.HDL can usually be increased by eating healthy fats like: ![]() To increase HDL cholesterol levels, you should consult a registered dietitian for a personalized diet plan that considers your current cholesterol levels and nutritional necessities. Low HDL levels can also be noted in patients with autoimmune disorders (like rheumatoid arthritis) and inflammatory eye disease. Medications that contain testosterone or other steroids.Diet with high amounts fatty foods, sugar, salt and processed food.However, low HDL and high LDL can be suspected in sedentary patients with excess abdominal fat and who have a high fat diet with processed foods. Low HDL levels will usually not cause any signs or symptoms. To know if your "good cholesterol" is too low, you should complete a blood test that looks at your lipid levels, which usually include total cholesterol, HDL, LDL and triglycerides. To ensure these effects, HDL and LDL levels should both be within normal range. It prevents the development of diseases like heart attack, atherosclerosis, stroke, and thrombosis. HDL cholesterol acts as a protector for the cardioavascular system. These are all compounds that are necessary for adequate functioning of the body. HDL is also important for the production of hormones, bile, and vitamin D. It has clotting, anti-inflammatory and antioxidant properties, which are most effective when HDL levels are within a normal range. ![]() ![]() HDL cholesterol removes fat molecules from the bloodstream, where they are taken to the liver for metabolization and elimination. Read more about the normal ranges of cholesterol and your levels should be. For both men and women, HDL cholesterol levels should be above 40 mg/dL, while LDL levels (also known as bad cholesterol) should be under 130 mg/dL. ![]()
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