Experts describe an ideal HDL level as above 50 mg/dL. The normal range is 40 to 59 mg/dL, and HDL levels below 40 mg/dL increase the risk of heart disease. Additionally, it is desirable to keep LDL levels below 100 mg/dL. The following are methods suggested by the Cleveland Clinic in the United States to healthily increase HDL levels.
Healthy eating habits for heart health
Meals have a significant impact on cholesterol levels. A heart-healthy diet includes the following: first, consuming enough fruits and vegetables. Additionally, eating foods high in soluble fiber such as oats, whole grain cereals, and legumes. It is also good to eat fish rich in omega-3 fatty acids, such as salmon.
It is also important to reduce the intake of animal fats and saturated fats. Limit the consumption of high-fat beef, pork, lamb, and cooked poultry skins. Reduce the intake of processed meats such as bacon, hot dogs, salami, and Bologna ham. It is also advisable to decrease the consumption of whole milk, butter, sour cream, and other full-fat dairy products. Limiting egg yolks, salt, tropical oils (such as palm oil, palm kernel oil, and coconut oil), fried foods, and fast food is recommended. The Mediterranean diet and DASH (Dietary Approaches to Stop Hypertension) diet are known to be beneficial for heart health.
Regular exercise
Exercise has effects beyond just building muscles. It helps increase HDL levels and lower LDL levels. It is good to engage in various types of exercise, such as walking, running, cycling, swimming, yoga, and weight training—whatever you prefer. The goal is to perform 150 minutes of moderate-intensity exercise or 75 minutes of high-intensity exercise per week. It may be challenging at first, but gradually increasing the duration is beneficial. Even a small amount of exercise can bring about significant changes.
Maintaining a healthy weight
Being overweight often raises LDL levels and lowers HDL levels. However, not all overweight or obese individuals have high cholesterol levels. If weight loss is necessary, reducing weight by just 5% to 10% can have a positive impact on HDL and LDL levels.
Quit smoking
Smoking lowers HDL levels and increases the risk of heart disease, hypertension, and diabetes. Quitting smoking can quickly improve HDL levels. According to studies, HDL levels often increase within three weeks of quitting smoking.
Blood sugar and blood pressure management
Cholesterol issues are often accompanied by high blood sugar (Type 2 diabetes) and high blood pressure. A healthy diet, regular exercise, and weight management are necessary. If lifestyle changes are difficult, consult a doctor for additional assistance. If needed, medication or other treatment options can be considered.
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Quit smoking through health management
My husband is also someone I keep telling over and over.
I don't bleed as much these days..
I hope you succeed in quitting smoking.