How to raise HDL Cholesterol ?

HDL Cholesterol

Do not say cholesterol is good, it’s like honey! HDL cholesterol, also known as “good cholesterol” or “good-natured cholesterol,” can be likened to a hunter that reaches the corners of the body and catches bad cholesterol. The higher the levels of HDL that eliminate harmful and bad cholesterol in places where it does not belong, the less risk of people getting heart disease. At the same time, low HDL cholesterol levels can invite various diseases.

What is HDL Cholesterol ?

What is HDL Cholesterol
What is HDL Cholesterol
Let’s start by answering the question “What is good cholesterol?” HDL is, in short, an abbreviation for “high-density lipoprotein” or “high-density lipoprotein”. Each HDL cholesterol can be likened to microscopic water droplets that are too small to be seen. In the center of these droplets containing cholesterol is the lipoprotein ring. HDL cholesterol particles are called HDL, i.e., high density, because they are more dense than other cholesterol particles. We can respond in this way to the question “What is HDL cholesterol?”
Cholesterol is not completely “bad”. As a matter of fact, cholesterol is a type of oil that every cell of the body needs for balance and strength. Cholesterol must be transported via helper molecules, also known as lipoproteins, so that they can reach the organs by interfering with the blood flow. Each type of lipoprotein approaches the cholesterol differently and behaves according to the type of cholesterol it carries.
Experts believe that HDL cholesterol reduces the risk of many diseases, especially heart attacks. Because HDL cholesterol is the main enemy of LDL cholesterol, also known as bad cholesterol. The process of transporting LDL cholesterol to the liver where it can be processed and removed from the body is carried out by HDL cholesterol. It is also possible to say that HDL cholesterol works as a maintenance element for the inner walls of the blood vessels, also known as the endothelium layer. If the damaged inner walls are damaged, the first stage of atherosclerosis is the disorder, which leads to heart attacks and paralysis. HDL cleans these walls and keeps them healthy.

What is the normal level of HDL cholesterol ?

What is the normal level of HDL cholesterol
What is the normal level of HDL cholesterol

Cholesterol test or lipid panel test is used to determine the level of HDL cholesterol. What do the numbers obtained in the test result mean? Moreover, what should be the HDL cholesterol? We can define this as “high” when the HDL cholesterol level is 60 milligrams per deciliter (mg / dL). But this is definitely a good value. In general, 40-60 mg / dL is considered good.

When the HDL cholesterol level is below 40 mg / dL, it is considered low, which is not good. Because, generally, those with high HDL values ​​carry a reduced risk of heart disease. On the contrary, low HDL values ​​raise the risk.
As an example, suppose that a person who is overweight and smokes has a low HDL cholesterol level as a result of a routine blood test. The doctor may suggest to the patient to stop smoking and to lose weight by exercising and taking a diet to get the HDL amount to a normal level. All this will automatically increase the HDL level.

How to raise HDL cholesterol ?

How to raise HDL cholesterol
How to raise HDL cholesterol

It will be useful to raise your HDL cholesterol level, which is low enough to reduce your risk of developing a healthy life, heart attack and stroke. So, how to raise good cholesterol?

Exercise: Performing aerobic exercises for 30 to 60 minutes each day, and doing so on many days a week can help raise HDL.
Leave the cigarette and alcohol: Generally, if you are considering your health you should quit smoking. However, since tobacco users have a lower HDL level, one of the most sensible measures to increase HDL is to quit smoking.
On the other hand, you must also strictly limit alcohol intake. It is definitely for your benefit to stay away from the alcohol that takes the weight and lowers the HDL level.
Reach the ideal weight value. In addition to elevating HDL levels, avoiding obesity and achieving ideal values ​​by giving too much weight will also reduce the risk of heart attack as well as many other dangerous diseases.
A healthy diet. To raise the HDL level you need to consume foods that contain good fat instead of bad fat. This means that you should stay away from foods such as whole milk and cheese as well as all foods that contain saturated fat. Sausage and buttery dishes should also be included on the black list. In margarines, you should also avoid consuming processed, fried, and cooked foods. Avocado and olive oil along with snacks such as nuts and peanuts should definitely be included in your list. You should follow a high fiber diet by eating carbohydrate, especially oatmeal and beans, limiting sugar.
In some cases, doctors can prescribe medicine to increase the level of cholesterol by prescribing various medicines. On the other hand, it is always good to remember that not only cholesterol but also many other factors contribute to heart diseases. These include diabetes, smoking, high blood pressure, obesity and genetic factors.
Yes, many factors can cause heart disease, so you should not overestimate cholesterol. As a result, people with normal HDL cholesterol levels can also develop heart disease. Likewise, the heart health of people with low HDL may be good. For this, specialists recommend a cholesterol test every 5 years. People who have abnormal lipid panellars or other risk factors are more likely to test cholesterol more frequently.
If you have high cholesterol or low HDL, move immediately to increase the amount of HDL cholesterol. You can take the first step by eating properly, exercising regularly and dropping the cigarette if you are drinking. Changes in lifestyle vary significantly from most people, reducing heart disease and stroke risk.

What affects HDL level ?

Some drugs can affect the level of HDL cholesterol negatively in some people. Among these are beta-blockers used to regulate blood pressure, as well as anabolic steroids containing testosterone, the male hormone. Drugs such as benzodiazepines used by hormone therapy in some contraceptive pills such as progestin, anxiety and insomnia are also known to lower HDL levels. If you are taking any medication containing any of the above listed ingredients, it may be beneficial to act in consultation with your doctor.

How can I learn HDL cholesterol level ?

What is Blood Serum?
How can I learn HDL cholesterol level

The answer to this question is very simple: it is possible to learn all the cholesterol levels, including HDL, with the blood test. When and how often you should take this test may vary according to criteria such as age, risk factors, and family history. However, general recommendations can be listed as follows.

  • For those aged 19 years or younger, the first test must be done between 9 and 11 years of age.
  • Children should repeat the test every 5 years.
  • It is recommended that children who have a heart attack, stroke or high cholesterol disease start their tests from age 2 onwards.
  • For people over 20 years old, it is suggested that the tests be repeated every 5 years. Men between the ages of 45-65 and women between the ages of 55-65 may repeat the test every 1-2 years.

What is low HDL cholesterol ?

Why HDL cholesterol level falls
Why HDL cholesterol level falls

The higher the level of a person’s HDL cholesterol, the lesser the level of LDL cholesterol, also known as bad cholesterol. Lifestyle factors and some medical conditions can cause people to fall into the level of HDL cholesterol.

Uncontrolled diabetes: High levels of glucose cause a decrease in HDL cholesterol. For people who have managed to control diabetes, HDL cholesterol levels will return to healthy levels again.
Cigarettes: Cigarettes, which are found in many chemicals, are one of the biggest causes of the decrease in HDL cholesterol. In people who quit smoking, HDL cholesterol enters the process of recovery.
Stress: Long-term stress affects the level of HDL cholesterol. Stress-induced insomnia is also the same.
Irregular eating habits: A diet consisting of high-processed processed foods and sugar causes an increase in the level of LDL cholesterol and a decrease in HDL cholesterol.
If you ask, “What causes low HDL cholesterol ?,” we can say that there is an increased risk of suffering terrible diseases such as various cardiovascular diseases, heart attacks and strokes.

Nutritional recommendations for increasing HDL cholesterol

It is advisable not only to raise your HDL cholesterol level but also to create a regular nutrition list to ensure your health and feel good in general. The following foods can help lower your LDL cholesterol, the bad cholesterol, and increase your level of good HDL cholesterol.
Nutritional advice to increase HDL cholesterol - Oats
Nutrition advice – Oats

Oats: You absolutely know that you should not start your day without breakfast every morning. Oatmeal breakfast at breakfast is one of the simplest measures you can take to reduce LDL cholesterol. So that eating two portions of oats can help you reduce your LDL level by 5.3 percent in just 6 weeks. Oat containing betaglucan plays an important and key role in the body-wasting of LDL.

Walnut: A scientific study found that people who eat 40 grams of walnut six days a week and continue this habit for a month have been found to have decreased LDL cholesterol levels between 5.4 and 9.3 percent. By the way, 40 grams of walnut is about half of a water glass. It can be safely chosen as a snack for snacks.
Tea: Tea, which contains many antioxidants in its own right, can fight inflammations that occur in the body. It is also known that in some cases the tea struggles with cancer. Although it is not known by most people, it is also true that tea makes a defensive line against bad LDL cholesterol. So much so that black tea has been reported to reduce the calming circulating lipid level by 10 percent in just 3 weeks. Of course tea is very useful not to escape to the extreme benefit, otherwise you can suffer from insomnia.
Beans: Scientists at Arizona State University found that half a glass of bean added to soup could reduce the level of bad LDL cholesterol by up to 8 percent. The reason for this is the fiber material in the bean that reduces cholesterol release.
Chocolate: Is there anyone who does not like chocolate? Chocolate, which is very good for the taste of the taste, is also very good for the arteries. In a study conducted in 2007, participants who consumed cocoa powder for 12 weeks had a 24 percent increase in HDL cholesterol. This is evidence of how effective chocolate is in increasing the amount of HDL cholesterol.
Nutritional advice to increase HDL cholesterol - Olive oil
Nutritional advice to increase HDL cholesterol – Olive oil
Olive oil: Olive oil, an indispensable flavor of the Mediterranean cuisine, is consumed with good taste in almost every region of the world at the moment. Have you ever wondered, how could the reputation of olive oil exceed the borders of the country so quickly? Of course, one of the reasons for this is the unsaturated fatty acids, which are good for the heart they have. This Kalbe can be used in a variety of foods, especially olive oil, salad and wrapping which is very good and reduces the level of LDL cholesterol.
Avocado: This vegetable or fruit that vegans like so much is a natural choice for those who are looking for a good source of unsaturated fat. Unsaturated fat increases the HDL cholesterol level while decreasing the LDL level. Contrary to many other fruits, this delicious food source also hosts beta-sitosterol, a major enemy of bad cholesterol. Beta-sitosterol is a plant-derived oil that reduces the amount of cholesterol from foods. Be careful though, eating too much avocado may cause you to lose weight.
Natural animal meat: Unlike stretch meat in retail stores, it is recommended that you eat whole meat, animals that are fed with natural methods. Meat helps lower bad LDL cholesterol levels. Another advantage is that it has a low calorie content.
Whole wheat: In a research conducted by Harvard University scientists, it has been found that whole wheat reduces total cholesterol, bad cholesterol, triglycerides and insulin levels. All these changes are also factors that reduce the risk of people getting cardiovascular diseases. Many people think they are healthy by consuming many wheat breads, also known as “multigrain”, but this is a serious misconception. It would be wise to eat whole wheat bread instead of these foods sold for sale. Moreover, you do not need to eat bread just for whole wheat. You can also consume barley, brown rice, kinoa and oats.
Nutritional advice to increase HDL cholesterol - Coconut Oil
Coconut Oil

Coconut oil: Studies have shown that coconut oil tastes like food to some extent, but it helps people accelerate their metabolism and help maintain their brain health. Some people may consider that the amount of saturated fat found in the abundance of coconut oil may be harmful to heart health. But apparently the coconut oil, the heart is quite useful. Moreover, it has the ability to raise HDL cholesterol level compared to many other fat types. It is also known that it plays an important role in reducing the level of bad LDL cholesterol. Consuming coconut oil as much as 2 tablespoons daily can benefit your health in general.

Ketogenic diet: Low carbohydrate and ketogenic diet do not end with good health. These diet lists, which have many benefits such as weight reduction and reduced sugar levels, can also be effective in raising HDL cholesterol levels. As a matter of fact, a study has shown that overweight women have a 5 to 8 percent increase in HDL levels if they follow a meat and cheese-based diet list. It is also known that low carbohydrate diets reduce triglyceride levels in addition to HDL cholesterol levels. Which means that the risk factors for heart disease are reduced.
Bitter chocolate: Chocolate contains plenty of flavonoids that function as antioxidants. This component, which helps the cardiovascular system, proves how necessary for a healthy heart in a research done by Harvard scientists. Flavonoids are known to lower the level of healthy LDL cholesterol, regulate blood pressure (blood pressure) and break insulin resistance. Above all, it is also necessary to raise the level of healthy HDL cholesterol and adjust blood flow.


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