Cholesterol is necessary for a number of bodily functions, but cholesterol levels outside the recommended range can be harmful to your health. While we often hear about the dangers of high cholesterol, did you know that not all cholesterol is bad? In fact, there is a type of cholesterol that is considered good and beneficial to your heart health. This good cholesterol is called high-density lipoprotein or HDL
Having healthy levels of HDL cholesterol can help reduce your risk of heart disease and stroke by preventing blockages in your arteries. HDL helps keep your arteries clear by collecting excess cholesterol and transporting it back to your liver for elimination. HDL may also have antioxidant and anti-inflammatory properties that help protect your heart.
High HDL levels are often an indicator of a lower risk of heart disease, so aim for an HDL level of 60 mg/dL or higher.
If you have high risk factors such as obesity, a history of smoking, diabetes, or a family history of high cholesterol, you should have your cholesterol checked regularly.
And here are three daily habits that will help you increase your HDL cholesterol more easily and effectively:
- Get more physical activity: Regular physical activity is one of the best ways to increase HDL cholesterol. Aerobic exercise that gets your heart pumping is ideal. Examples include brisk walking, jogging, cycling, or swimming. Aim for at least 30 minutes a day of moderate-intensity activity most days of the week. Strength training has also been shown to be beneficial for raising HDL.
- Add healthy fats to your diet: Replacing saturated and trans fats with healthier unsaturated fats has been shown to increase HDL. Great sources include olive oil, avocados, nuts, seeds, and fatty fish such as salmon and tuna. These foods are also rich in monounsaturated fatty acids and omega-3s, which are beneficial for HDL.
- Weight loss: Carrying excess weight negatively affects HDL levels. Losing just 5% to 10% of your body weight can significantly increase HDL. Combine regular exercise with a balanced diet full of vegetables, fruits, whole grains, lean proteins, and healthy fats. Losing weight can also help lower triglycerides (a common type of fat in the body) and LDL.
Boosting HDL is key to a healthy heart. Find out your cholesterol numbers and talk to your doctor about steps you can take to maintain healthy cholesterol levels.
