Having high cholesterol is definitely a problem. It can hamper your normal life and make you prone to many heart diseases. However, have you ever wondered why? Why is it so important to follow a healthy diet that devoid of saturated fats and cholesterol, to keep your heart running steadily? Well, to find the answers to these questions, you first need to know what cholesterol is. Furthermore, you might be amazed to know that there are two kinds of cholesterol: good and bad.
Cholesterol is a waxy substance that is produced in the body by the liver, and it is also found in some food items. It plays a vital role in how every cell functions and is expected to produce Vitamin D, a few hormones, and bile for processing. Nonetheless, an excess of cholesterol in the blood can increase your danger of getting a heart and circulatory infections.
Understanding HDL-cholesterol and LDL-cholesterol
Cholesterol is conveyed in the blood appended to proteins called lipoproteins. There are two types: LDL (low-density lipoprotein) and HDL (high-density lipoprotein). LDL cholesterol is referred to as “bad cholesterol” as an excess amount of it can be fatal. HDL is called the “good cholesterol” as since it is good for the system. Read on to know how to raise HDL cholesterol.
What Is HDL Cholesterol?
The total cholesterol in your body is a sum of the cholesterol in your blood that incorporates HDL, LDL, and triglycerides. Having large amounts of low-density lipoprotein or LDL can prompt plaque development, increasing the risk of coronary illness and stroke. Fortunately, the higher your HDL level, the lower your body’s LDL level or “bad” cholesterol.
Let us get into how to raise HDL cholesterol.
HDL is, in reality, more mind-boggling than one thinks. As opposed to being a solitary sort of molecule, HDL is presently viewed as a group of various particles. All HDL contains lipids (fats), cholesterol and proteins (called Apolipoproteins); however, a few types are circular while others are formed like a doughnut.
HDL Cholesterol versus LDL Cholesterol
As we probably are aware, HDL cholesterol is the “good” cholesterol while LDL is the “bad” sort. Here’s how the two stack up.
HDL
- High-density lipoprotein
- “Good” cholesterol
- Levels increment with a sound eating regimen
- Smoking brings down HDL levels
- Helps diminish LDL levels and expel cholesterol from your corridors
- Larger amounts mean a diminished hazard for genuine heart issues and stroke
LDL
- Low-density lipoprotein
- “Bad” cholesterol
- Levels increase with an unfortunate eating routine
- Smoking raises LDL levels
- Is the primary source of cholesterol development and blockage in the veins
- Larger amounts mean a chance for genuine heart issues and stroke
- Being overweight is related to a higher LDL level and a lower HDL level
You can examine your HDL levels through a lipid profile test. This profile provides information about your total cholesterol and in addition its individual parts, including HDL and LDL. There are no undeniable signs or side effects of high LDL cholesterol and low HDL cholesterol, so it’s imperative to maintain a healthy and active lifestyle and also get your cholesterol checked frequently!
How to raise HDL cholesterol
Consume the much recommended olive oil
Supplementing heavy fats in your eating routine like butter and lard with more beneficial unsaturated fats is the path forward. Olive oil is abundant in nutrients and is good for the heart.
Replace all work and no play with a daily work out
Another answer to how to raise HDL cholesterol is to exercise. Being physically dynamic is imperative for the heart’s well-being.
Purple is your color
Devouring purple vegetables is a flavorful approach to building HDL cholesterol. Purple contains cancer prevention agents known as anthocyanin. Studies utilizing anthocyanin have demonstrated that they help battle aggravation, shield your cells from harming free radicals and may likewise raise HDL cholesterol levels.
Raise HDL cholesterol with almonds
Walnuts are not by any means the only nuts that boost HDL cholesterol-boosting powers. Like other tree nuts, almonds are full of heart-sound fats too. Have almonds in your kitchen and you will not have to ask how to raise HDL cholesterol!
Omega-3 Fatty Acids
Eat slick fish like mackerel and salmon, and additionally eat walnuts and flaxseeds to get more Omega 3. Use them to replace refined carbohydrates.
Keep in mind that your approach should be to raise HDL cholesterol levels while at the same time bring down LDL cholesterol.So quit smoking, exercise more, lower your body weight, eat more beneficial fats, decrease the intake of refined carbohydrates, keep liquor consumption minimum, and consult a doctor if need be.
