Experts describe an ideal HDL level as 50 mg/dL or higher. The normal range is 40–59 mg/dL, and when HDL levels fall below 40 mg/dL, the risk of heart disease increases. Furthermore, it's recommended to maintain LDL levels below 100 mg/dL. The following are healthy ways to increase HDL levels, as suggested by the Cleveland Clinic.
Heart-Healthy Eating Habits
Diet has a significant impact on cholesterol levels. A heart-healthy diet includes the following: First, eat plenty of fruits and vegetables. Also, eat foods rich in soluble fiber, such as oats, whole-grain cereals, and legumes. Eating salmon, a fish rich in omega-3 fatty acids, is also recommended.
It's also important to reduce your intake of animal fat and saturated fat. Limit fatty meats like beef, pork, lamb, and the skin of poultry. Reduce your intake of processed meats like bacon, hot dogs, salami, and bologna ham. It's also recommended to limit your intake of full-fat dairy products like whole milk, butter, and sour cream. Limit your intake of egg yolks, salt, tropical oils (palm oil, palm kernel oil, coconut oil), fried foods, and fast food. The Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet are considered heart-healthy.
regular exercise
Exercise does more than just build muscle. It helps increase HDL levels and lower LDL levels. A variety of exercise is recommended, including walking, running, cycling, swimming, yoga, and weight training. Aim for 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. It may feel overwhelming at first, but gradually increase the duration. Even small amounts of exercise can make a big difference.
Maintain a healthy weight
Being overweight often raises LDL levels and lowers HDL levels. However, not all overweight or obese people have high cholesterol levels. If weight loss is necessary, losing just 5 to 10% of body weight can have a positive impact on HDL and LDL levels.
Quit smoking
Smoking lowers HDL levels and increases the risk of heart disease, high blood pressure, and diabetes. Quitting smoking can quickly improve HDL levels. Studies have shown that HDL levels often increase within three weeks of quitting.
Blood sugar and blood pressure management
Cholesterol problems often accompany high blood sugar (type 2 diabetes) and high blood pressure (hypertension). As mentioned above, a healthy diet, regular exercise, and weight management are essential. If lifestyle changes are difficult, consult a doctor for additional help. If necessary, medication or other treatment options may be considered.
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Quitting smoking for health care
My husband also says this over and over again.
I'm bleeding less these days...
I hope you succeed in quitting smoking.
