Cholesterol is an essential fat that is carried in the blood. We need a small amount of cholesterol in the blood because the body uses it to build cell membranes, make hormones, vitamin D and bile acids that help us digest fats. Cholesterol also helps us form memories and is important for nerve function. However, too much cholesterol in the blood can damage the arteries and lead to heart disease.
Cholesterol is a white, waxy substance made in the liver and most cells in the body. Cholesterol is carried in the blood by small ‘messengers’ called lipoproteins to the target organs that need it. There are two main types:
- High-density lipoprotein (HDL) cholesterol: these lipoproteins carry the ‘good’ cholesterol and help remove excess cholesterol from cells, including the arteries.
- Low-density lipoprotein (LDL) cholesterol: these lipoproteins carry most of the cholesterol that is transported to the cells. LDL cholesterol is known as ‘bad’ cholesterol because high levels in your blood can clog your arteries.
How to increase HDL cholesterol effectively?
Here are five popular ways to do so:
1. Eat a heart-healthy diet
The foods you eat can help lower your cholesterol levels, and heart-healthy foods include:
- Lots of fruits and vegetables
- Foods rich in soluble fiber, such as oats, whole grains and beans
- Fish that are rich in omega-3 fatty acids (such as wild salmon)
Eating heart-healthy foods is important, but you also need to make sure you limit unhealthy foods like animal fats and other saturated fats, which can increase your cholesterol levels.
You should limit your intake of the following foods:
- Fatty cuts of beef, pork, lamb, and veal, as well as poultry skin
- Processed meats like bacon, sausages, and cold cuts like salami, bologna, and ham
- Whole dairy products like whole milk, butter, and sour cream
- Egg yolks
- Salt
- Tropical oils (palm, palm kernel, and coconut)
- Fried foods and fast foods
2. Get moving
Physical activity doesn’t just build muscle. It can also raise HDL levels. Many studies show that moderate to vigorous exercise can increase your all-important HDL. An added benefit is that exercise also lowers your LDL.
Start slowly and gradually increase the duration and intensity. Even a little extra activity can make a big difference. You can exercise in any way you like, such as walking, running, cycling, swimming, yoga or weight training… just make sure it’s right for you. In the long term, you should aim for at least 150 minutes of moderate-intensity physical activity per week or 75 minutes of vigorous-intensity activity per week.
3. Maintain a healthy weight
Being overweight tends to increase your LDL levels and decrease your HDL. According to research, losing just 5% to 10% of your weight can improve both your HDL and LDL numbers.
4. Don’t smoke
Add high cholesterol to the list of negative consequences of smoking. Smoking and vaping lower HDL levels while increasing your risk of coronary heart disease, high blood pressure and diabetes.
5. Control blood sugar and blood pressure
Cholesterol problems often go hand in hand with high blood sugar (type 2 diabetes) and high blood pressure (hypertension). A healthy diet, regular exercise, and weight control are all keys to maintaining and improving your overall health.
