7 Simple Ways to Enhance Your HDL Level

7 Simple Ways to Enhance Your HDL Level: The term cholesterol is actually overused. High levels of HDL cholesterol, also known as “good” cholesterol, are linked to a decreased risk of coronary heart disease. It appears that HDL particles “scrub” the walls of blood vessels, removing excess cholesterol that could otherwise be used to form the plaques that cause coronary artery disease. The HDL cholesterol is then transported to the liver, where it is converted into bile and secreted out of the body via the intestines. So, when we measure a person’s HDL cholesterol level, it appears that we are quantifying the degree to which his or her blood vessels are “scrubbed” clean of cholesterol. Increasing the good HDL cholesterol and decreasing the bad LDL cholesterol is a great method to protect your heart.

Always keep in mind that HDL levels below 40 mg/dL are associated with a higher risk of coronary heart disease. Even in individuals with normal total cholesterol and LDL cholesterol levels. HDL levels between 40 and 60 mg/dL are considered “normal,” and do not significantly affect the risk of CAD. However, HDL levels above 60 mg/dL are considered healthy.

Fortunately, there are still a number of things we can all do to increase our HDL levels in a healthful manner, which appears to reduce our risk of heart disease.

1. Aerobic exercise

Regular aerobic exercise (any activity that elevates your heart rate for 20 to 30 minutes, such as walking, jogging, or bicycling) may be the most effective way to increase HDL levels. The duration of the workout is more crucial.

2. Lose weight

Obesity leads to both an increase in LDL cholesterol and a decrease in HDL cholesterol. If you are overweight, losing weight will likely raise your HDL levels. This is especially essential if you store your excess weight in your abdomen.
Stop smoking: If you are a smoker, quitting will result in an increase in HDL levels. This is the only advantage I can think of that smokers have over nonsmokers; it gives them another way to elevate their HDL levels.

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3. Eliminating trans fatty acids

Eliminating trans fatty acids from the diet is not a simple task because they are presently present in many of your favourite prepared foods — anything containing “partially hydrogenated vegetable oils” on the nutrition label. However, trans fatty acids not only increase LDL cholesterol but also decrease HDL cholesterol. Almost certainly, eliminating them from your diet will result in a measurable increase in HDL levels. even when limiting their daily alcohol consumption to one or two beverages. Here is additional information regarding alcohol and the heart.

4. Increase your intake of monounsaturated fats:

Monounsaturated fatty acids, like coconut oil. The lipids in til oil, olive oil, and peanut butter can increase HDL cholesterol levels without increasing total cholesterol.

5. Add soluble fibre to your diet:

Start your day with fresh fruits that are high in soluble fibres, which reduce LDL cholesterol and raise HDL cholesterol. For optimal results, at least two daily servings should be consumed.

6. Consume a great deal of water and anti-oxidants:

Consume copious amounts of water and fresh, colourful vegetables and fruits, such as plums, beetroot, pears, and oranges.

7. Some common dietary tips

Utilise turmeric and curry leaves when preparing food. They have properties that reduce cholesterol levels.
Bring water to a boil with 2 tsp of coriander seed. This water should be strained and consumed twice daily. It aids in

lowering cholesterol, eliminates impurities, and improves digestion.
Guggulu (Commiphora Mukul) reduces cholesterol effectively. Purchase it from any reputable Ayurvedic store and use it according to the container’s instructions. Grill one or two garlic cloves and consume them daily with your primary meal.