You have probably heard of good cholesterol or HDL, which stands for high density lipoprotein (high density lipoprotein). Its role is to transfer excess cholesterol to the liver so that it does not accumulate in the bloodstream..
When LDL or bad cholesterol moves cholesterol through the body, it can build up on the walls of the arteries, making them hard and narrow. If you have too little HDL cholesterol and too much LDL, you can be diagnosed with high cholesterol, a condition that can lead to atherosclerosis, angina, heart attack and stroke. Fortunately, there are many things that can be done to raise good cholesterol levels. These are four of the most effective habits.
Exercise can raise HDL cholesterol levels. Aerobic exercises, such as running, cycling, or swimming, along with moderate weight lifting, are good options. According to recent studies, three days a week is enough to increase HDL cholesterol in the short term, in both men and women.
Smoking not only increases your risk of cancer and lung disease, it can also lower your good cholesterol levels. A study published in the journal Biomarker Research found that ex-smokers had more good cholesterol than smokers. The researchers added that this increase occurs quickly after quitting smoking.
Rich in unsaturated fats, including olive oil in your diet can lower LDL cholesterol while increasing HDL cholesterol. A study published in The Journal of Nutrition showed that this type of oil has the ability to lower concentrations of bad cholesterol. Drizzle it on your salads and breakfast toast to promote the proper functioning of your arteries.
Eating foods with antioxidant properties every day raises HDL cholesterol levels relative to triglycerides, and may be associated with a lower risk of stroke, heart failure, and inflammatory biomarkers. Foods high in antioxidants include dark chocolate, berries, avocado, walnuts, kale, beets, and spinach. A good trick to ensure a diet loaded with antioxidants is to get dishes with the more colors the better.