We have lots of information about eating a healthy diet. In particular, try to eat only small amounts of fats. How long you exercise for is more important than the intensity you exercise at, according to recent research, although any length of time or intensity will have benefits.
Losing weight and inches around your waistline if you are overweight or carry your weight around your middle can help to raise your HDL cholesterol. Recent research shows that for every 1kg of weight loss, HDL rises by 0.
By continuing to browse the site you are agreeing to our use of cookies. Continue Find out more. Why is HDL cholesterol important? What causes low HDL cholesterol? Smoking Smoking can lower your HDL levels because a chemical in cigarette smoke called acrolein appears to change the way HDL works in the body.
Insulin resistance If you have too much fat stored in your body, particularly around your waistline, the hormone insulin is less able to control your blood sugar. The LDL cholesterol also tend to be smaller and more harmful to the arteries. Losing weight can help raise your HDL cholesterol.
When it comes to the effect of nicotine replacement patches on HDL levels, research results have been mixed. For example, one study found that nicotine replacement therapy led to higher HDL cholesterol. However, other research suggests that people who use nicotine patches likely will not see increases in HDL levels until after replacement therapy ends 28 , Even in studies where HDL cholesterol levels did not increase after people quit smoking, HDL function improved, resulting in less inflammation and other beneficial effects on heart health When people with overweight or obesity lose weight, their HDL cholesterol levels usually increase.
One study examined HDL levels in more than 3, Japanese adults with overweight or obesity, all of whom followed a lifestyle modification program for 1 year. The key to achieving and maintaining healthy HDL cholesterol levels is choosing the type of diet that makes it easiest for the individual to lose weight and keep it off. Bottom line: Research shows that several methods of weight loss can increase HDL cholesterol levels in people with overweight or obesity. Consuming purple fruits and vegetables is a delicious way to potentially increase HDL cholesterol.
Studies using anthocyanin extracts have shown that they help fight inflammation, protect the cells from damaging free radicals, and potentially raise HDL cholesterol levels 36 , 37 , 38 , In a week study of 58 people with diabetes, those who took an anthocyanin supplement twice per day had a In another study, when people with cholesterol-related issues took anthocyanin extract for 12 weeks, their HDL cholesterol levels increased by Although these studies used extracts instead of foods, several fruits and vegetables are very high in anthocyanins.
These include:. Bottom line: Consuming fruits and vegetables rich in anthocyanins may help increase HDL cholesterol levels. The omega-3 fats in fatty fish provide benefits to heart health, including a reduction in inflammation and better functioning of the cells that line the arteries 40 , Some research suggests that eating fatty fish or taking fish oil supplements may also help raise low levels of HDL cholesterol 42 , In a study of 33 people with heart disease, participants who consumed fatty fish four times per week for 8 weeks had an increase in HDL cholesterol levels.
The particle size of their HDL also increased However, other studies found no increase in HDL cholesterol in response to increased fish or omega-3 supplement intake Bottom line: Eating fatty fish several times per week may help increase HDL cholesterol levels and provide other benefits to heart health. Artificial trans fats have many negative health effects due to their inflammatory properties 45 , There are two types of trans fats.
One kind occurs naturally in animal products, including full fat dairy. In contrast, manufacturers create artificial trans fats, which are present in margarines and processed foods, by adding hydrogen to unsaturated vegetable and seed oils. These fats are also known as industrial trans fats or partially hydrogenated fats. In addition to increasing inflammation and contributing to several health concerns, these artificial trans fats may lower HDL cholesterol levels.
To protect heart health and keep HDL cholesterol within the healthful range, it is best to avoid artificial trans fats altogether. Bottom line: Research suggests that artificial trans fats can lower HDL levels and increase inflammation, compared with other fats. Although HDL cholesterol levels are partly determined by genetics, there are many things a person can do to naturally increase their levels.
This includes eating healthful fats, such as olive oil, coconut oil, and fatty fish, and avoiding harmful trans fats.
Getting regular exercise, quitting smoking, and eating antioxidant-rich foods are also effective for increasing HDL cholesterol. The habits and practices that raise HDL cholesterol often provide other health benefits, and they are key components of a healthful lifestyle.
Doctors advise people to limit their overall cholesterol but maximize levels of high-density lipoprotein HDL cholesterol. Why is this, and it is…. There are many ways to improve cardiac health, and watching what we eat is one of the most important. Here, we provide details of 16 heart-healthy…. The body needs cholesterol, but too much bad cholesterol can be harmful and is a major risk factor for heart disease and stroke.
However, levels that are too high or low can increase the risk of heart disease. Doctors often recommend having cholesterol levels checked every 4—6 years , but some people, such as those with a high risk of heart disease, should have these tests more frequently. The test involves giving a blood sample. This might be part of a lipid panel, a test that helps doctors calculate overall cholesterol levels. Before an HDL blood test, a person may need to fast for 9—12 hours.
Once the results come in, the doctor will describe what they mean and whether any treatment is necessary. If a person has any concerns about their cholesterol, they should speak with a healthcare professional. A few key changes in diet and lifestyle can help a person lower their cholesterol naturally.
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It does not…. Read this article to find out the…. In this article, learn about the different kinds of cholesterol, what different factors affect cholesterol levels, and when to contact a doctor. Eating a healthy diet is one way to keep cholesterol levels in check. Learn which foods to avoid and which to prioritize to maintain healthy….
What do they measure in an HDL blood test? Definition Purpose Who should have a test? What is an HDL test? Why is it necessary? Who should have a cholesterol test? Before the test. During the test. Reading the results.
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