How to raise good cholesterol?

By Richard Woods
Updated 2024-04-10 04:36:27 | Published 2018-12-11 11:27:01
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Good cholesterol

High cholesterol levels, particularly the “bad” kind, can lead to several serious health issues, including cardiovascular diseases. While the body can produce enough cholesterol on its own, it's crucial to monitor and control the cholesterol that enters our system through food. By following a few recommendations, you can effectively raise your good cholesterol levels and enhance your overall health.

Shed excess weight

If you're overweight, losing those extra pounds is essential. Weight loss requires not only a balanced diet but also regular exercise. Although it's possible to lose weight through dietary changes alone, combining a healthy diet with workouts can yield faster and more effective results.

Engage in physical activity

You don't have to become a professional athlete overnight. Start by incorporating any form of physical activity into your routine for at least 30 minutes, five times a week. Simple exercises like cycling, aerobics, or swimming can significantly increase your physical activity levels. Even if you're short on time, take 10-minute breaks during work to squeeze in some exercise. Regular physical activity not only improves overall health but also helps raise good cholesterol levels.

Quit smoking

Smoking is linked to various diseases, including cancer, heart and blood vessel diseases, lung diseases, and reproductive system disorders. It also contributes to an increase in bad cholesterol levels. To maintain healthy cholesterol levels, quitting smoking is essential. Plus, kicking the habit can boost your good cholesterol by up to 10%.

Limit alcohol consumption

Alcohol provides no health benefits and is generally harmful to the body. Experts advise avoiding alcohol altogether, with the occasional exception of red wine.

Adopt a healthy diet

One of the most crucial steps in reducing bad cholesterol and providing your body with the necessary amount of good cholesterol is maintaining a healthy diet. Doctors recommend avoiding refined and simple carbohydrates found in white bread, white rice, pasta, sugar, cookies, cakes, chips, and soda. These foods cause a rapid insulin spike in the blood, negatively affecting cholesterol levels.

Avoid trans fats, commonly found in baked goods and fried fast food, and prioritize healthy fats like those found in avocados, fatty fish, nuts, and olive oil. Fish such as salmon, tuna, and trout contain omega-3 fatty acids, which can improve your health and lower bad cholesterol levels when consumed twice a week. Opt for nuts and dark chocolate as a dessert, as they're rich in good cholesterol and special omega-3 fatty acids that help reduce bad cholesterol.

If you have high bad cholesterol levels, you may need medication, but always consult your doctor before making any decisions.

By making these lifestyle changes, you can significantly improve your cholesterol levels and reduce the risk of cardiovascular diseases, leading to a healthier and happier life.

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