While you are more than likely familiar with the term cholesterol, this word is thrown around so much that many people either fail to research the topic because they assume to know the basics or, in some cases, ignore it all together.
However, cholesterol is actually divided into two distinct categories. Being aware of the differences between the two is important when it comes to optimizing your cardiovascular health.
The two categories of cholesterol include High-Density Lipoproteins (HDL) and Low-Density Lipoproteins (LDL). While the names of these categories may sound similar, they are anything but.
HDL Is Regarded As The “Good” Form Of Cholesterol.
This form of cholesterol performs the important process of transferring the body’s excess cholesterol to the liver, where it is then processed and excreted from the body. The importance of this process is better understood when describing the effects of LDL.
LDL is the evil counterpart of HDL. In excess, LDL sends cholesterol to the arteries, resulting in a buildup of this substance on the inside of the arterial walls. This plaque-like buildup causes a narrowing of the arteries, which constricts the flow of blood throughout the body and places undue strain on the heart. This is the primary mechanism leading to the development of life-threatening health concerns such as heart disease, heart attack and stroke.
Now that we have briefly discussed both forms of cholesterol, it is important to talk about how to increase the beneficial form, HDL.
Described below are several tips you can utilize to effectively manage your cholesterol and promote a healthy heart.
Exercise
Considering that it is important for literally every facet of your overall health, it should come as no surprise that getting enough exercise is a great way to increase the levels of HDL in your body. There is a large body of research supporting the benefits of physical activity as a way to optimize the ratio of HDL to LDL.
Although most research studies support the use of high-intensity exercise as the most optimal form regarding an increase of HDL, any regular exercise is still proven to cause this effect.
Managing Your Body Weight
Following the trend of including tips that are beneficial to all aspects of health, maintaining a healthy body weight is another essential factor when it comes to increasing HDL levels. More often than not, individuals who maintain low levels of HDL and excessive LDL concentrations are either overweight or obese.
Not only can losing weight increase HDL, it can simultaneously decrease levels of LDL. Furthermore, research as shown that any method of weight loss has this effect on cholesterol. Regardless of whether an individual chooses to utilize exercise, dietary changes, medications, bariatric surgery or any combination of the above, reducing body weight to a healthy level is a potent way to increase HDL.
What You Eat
Obviously related to managing your body weight is eating a healthy diet.
We know what is we should be eating more of and eating less of. Less fats, less packaged and processed food and more natural real foods.
For more about food, fats and diet, read this article Let’s Talk About Fats: The Good, The Bad And, If Not Careful, The Ugly
In Some Cases, Medications
While getting enough exercise and maintaining a healthy bodyweight are extremely important factors to consider when managing cholesterol, some individuals may need to go one step further. In the case of a person with multiple risk factors for heart disease or for those already diagnosed, various forms of medication can provide even more benefit.
If you are one of these individuals, it is important that you make time for regular checkups with your doctor. With regular monitoring of your risk factors, your doctor may prescribe one of several classes of medications specifically designed to optimize your levels of HDL/LDL.
If you are in fact prescribed one of these medications, you should obviously follow through with taking the drug on a regular basis. However, it is important that you avoid relying solely on medication to manage your cholesterol, as the other lifestyle factors we previously discussed remain important.
Conclusion
LDL is the bad cholesterol and you need to do what you can to keep the level of LDL in your body at or below the prescribed minimums.
HDL Is The “Good” Cholesterol And The Best Ways To Raise This Cholesterol In Your Body Is To:
1) Maintain your body weight that is right for you body type.
Being overweight and obese is detrimental to your health in so many ways.
2) Eat The Right Fats – Monounsaturated And Polyunsaturated Fats.
The fats can be found in plants, nuts, And fish like salmon or tuna. BUT! Like everything you eat, keep your portion sizes small. Fats can pack in a high calorie count even in small amounts.
For More Information About Maintaining A Good And Well-Balanced Diet
You can download a report from the U.S. Department of Agriculture and U.S. Department of Health and Human Services:
Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020.
Available at: https://www.dietaryguidelines.gov/
3) Get Moving – Be Active.
Aim for 20-30 minutes of moderate physical activity every day or at least 5-6 days of the week.
4) Stop Smoking.
Do we have to even mention this?
5) Relax. Have a drink.
That is, if you are already a drinker. But this means means no more than one to two drinks per day. Drinking moderate amounts of alcohol is linked to higher HDL levels.
If you don’t drink now, check with your doctor first, since alcohol has other health risks not related to cholesterol.
6) Know Your Numbers
See your doctor about getting blood tests to check and know your numbers. Also, your doctor may be able to provide further direction for you to get help or medication if needed.
Be A Man – Do The Right Thing. It’s Your Life. It’s Your Choice. Take Care Of Yourself. Eat Right And Exercise.
BAM!!! Be A Man! Do The Right Thing.
Be the DtRTy Guy!
Sources:
https://www.webmd.com/heart/how-to-boost-your-good-cholesterol
https://www.medicalnewstoday.com/articles/318598
https://www.health.harvard.edu/newsletter_article/elevating-your-hdl-game