Despite its image as being unhealthy, cholesterol, a waxy material that collects in the arteries, is not entirely terrible for you. Some of it can even help your health when taken in the proper doses.
Lipoproteins come in two varieties and transport cholesterol to and from cells. LDL, or low-density lipoprotein, is one of them. HDL is the ‘good’ cholesterol. A test measures the amount of each kind of cholesterol in your blood.
Understanding the Good Cholesterol: HDL Cholesterol
A healthy amount of HDL cholesterol can help prevent heart attacks and strokes, so it is sometimes considered the “good” cholesterol.
HDL (bad) cholesterol is transported by HDL from the arteries back to the liver, where it is broken down and removed from the body. However, HDL cholesterol does not eliminate LDL cholesterol; it only carries some blood cholesterol.
How to Raise the Good Cholesterol?
Consume Olive Oil
One of the best fats for your health is olive oil. According to a review of 42 trials involving over 800,000 individuals, olive oil was the only form of monounsaturated fat that appeared to lower the risk of heart disease.
Two hundred healthy young guys were given around two teaspoons of olive oil daily for three weeks. The researchers discovered that individuals’ HDL levels naturally rose after drinking the olive oil with the greatest polyphenol concentration.
Exercise Regularly
Engaging in physical activity is crucial for heart health. Many forms of exercise, such as aerobic, high-intensity, and strength training, have increased HDL cholesterol. Although it’s unclear whether factors—exercise volume or intensity—have the most impact, even lower-intensity exercise appears to boost HDL’s anti-inflammatory and antioxidant properties.
Quit Smoking
Lung cancer and heart disease are among the many health issues that smoking raises the chance of. HDL cholesterol suppression is one of its consequences. According to certain research, giving up smoking might raise HDL levels. HDL function increased after quitting smoking, reducing inflammation, and having other positive benefits on heart health, even when HDL cholesterol levels did not rise.
Follow a Low-Carb Diet
Among the many health advantages of low-carb and ketogenic diets are decreased blood sugar and weight reduction. Research shows they can also raise HDL cholesterol in those with lower levels.
This includes those who have diabetes, obesity, or insulin resistance. Another study found that a low-carb diet increased HDL cholesterol by 5 mg/dl overall in obese individuals. However, in the same study, HDL cholesterol decreased in those with a diet heavy in carbohydrates and low in fat.
What else can affect my Good Cholesterol?
Some people’s good cholesterol levels might be lowered by taking specific medications. Among them are:
- Beta-blockers are a kind of medication used to treat high blood pressure.
- Benzodiazepines, sedatives normally used to treat anxiety and sleeplessness.
- Progestin, which are female hormones included in some birth control tablets and hormone replacement treatments.
- Anabolic steroids, such as testosterone, a male hormone.
- Consult your doctor about continuing to use these medications if your HDL level is low.
Summing Up
It might be difficult to interpret the findings of your cholesterol test. It can be challenging to remember which cholesterol is “good” or “bad,” and there is a lot of terminology to master. Remember that “h” stands for “helpful” while discussing HDL. Because it aids in removing excess cholesterol from circulation, HDL cholesterol is good cholesterol.
Regular check-ups and preventive care at Family Diagnostic Clinic empower you to manage your health proactively and enjoy your golden years. Call us today at (281) 351-6800 to schedule an appointment.