How to Increase and Optimize Good (HDL) Cholesterol
Your cholesterol levels are a significant measure for ensuring optimal heart health. For "good" cholesterol, or HDL, it is a must to maintain the higher levels. HDL is the cholesterol bound to the high-density lipoprotein particles comprising fats and proteins made in the liver.
They are referred to as high-density as they constitute the highest proportion of the protein to lipids, making them denser than any other lipoprotein particles. If your HDL is too low, it is crucial to meet your doctor.
However, there are some things you can do on your own to boost and improve your good HDL cholesterol levels.
- Quit Smoking – If you are a smoker, quit - you can do it! This can help to enhance your HDL cholesterol by up to 10 percent.
- Lose weight – The extra pounds of flesh can be harmful to your HDL cholesterol. If you are overweight, cutting even a few pounds can get it better. If you emphasize choosing healthier foods and becoming physically fit and healthy, it will help you lose weight and improve your good cholesterol. I tell myself this every day!
- Choose healthier Fats – A more nutritional diet must have some fat, but there is always a limit. It is essential to avoid foods that comprise trans and saturated fat as they can damage your blood vessels and increase bad cholesterol. The polyunsaturated and monounsaturated fats in items like peanuts, olive, and canola oils can help to improve good cholesterol anti-inflammatory abilities. Fish, nuts, and food rich in omega-3 fatty acids are great options for boosting the LDL to HDL ratio.
- Include More Physical Activity – Within one or two months of starting regular aerobics and exercising, you can improve your HDL by likely 5 to 7 percent. The best way is to exercise regularly at least five days a week, for half an hour. It can be walking, cycling, running, playing basketball, or anything that gives a boost to your heart rate.
- Drink Alcohol in moderation – Alcohol consumption in moderation has been linked with higher levels of good cholesterol. For healthy adults, it refers to one drink a day for men or women of all ages older than 65 and two drinks a day for those under 65.
- Supplements – The research has shown positive results when taking evident dietary supplements like Soltea soft gels. These supplements ensure optimal cholesterol health, contain theaflavin super extract from enriched green tea, are caffeine-free, and are suitable for your heart health. Feel free to consult the doctor if you want to before taking any supplement.
There are many benefits of increased HDL cholesterol, as follows.
- It helps to protect the artery walls against lousy LDL cholesterol.
- It removes excess cholesterol from the arteries and tissues, letting it back to the liver, great for removing and recycling the body. It is referred to as reverse cholesterol transport that is a significant cardio protective phenomenon.
- The Optimized HDL plays a positive role in the steroid hormone synthesis process.
- They have a positive anti-oxidant impact, protecting chemical messengers and blood cells in the blood from being broken down.
In a nutshell, the ways to boost HDL cholesterol are numerous. If you want to increase your good HDL cholesterol, start including the habits daily, including consuming the Soltea dietary supplements every day.