What is HDL Cholesterol And How To Increase It
Having a high level of cholesterol in the body can actually be both a bad and a good thing for you. Cholesterol is actually categorized into two types: good and bad. Of course, having a high level of bad cholesterol in your body is life threatening. Moreover, having a high level of lipoprotein cholesterol in the blood is actually beneficial for effective cholesterol control. High-density lipoprotein actually helps transport excess cholesterol in the body tissue and arteries to the liver.
Once in the liver, lipoproteins are combined with the transported cholesterol, which then creates a new substance that is used by the body in various functions such as tissue building. Lipoproteins are combined units of fat on its interior protected by an exterior made of protein.
Cholesterol is water-insoluble; this means that the bloodstream alone cannot carry it away from the arteries to avoid life-threatening dangers. Lipoproteins are water-soluble. Once they mix with cholesterol, water-insoluble cholesterol turns into water-soluble form getting it carried away from the arteries through the bloodstream.
Lipoproteins are categorized into two different types: LDL or low-density lipoproteins or HDL or high-density lipoproteins. The cholesterol converted into water-soluble form and transported by high-density lipoprotein is considered as HDL cholesterol.
You should understand that both LDL and HDL only provide the “transportation” or the conversion process to enable cholesterol to move through the bloodstream in water-soluble form. When experts mention high-density lipoprotein, they are pertaining to cholesterol that is high-density lipoprotein-bound.
Increasing your HDL levels, which is considered as good cholesterol due to its ability to transfer cholesterol, helps prevent the build-up of plaque in the inner walls of your arterial blood vessels. Plaque is a hard to remove fatty deposit, which was originally cholesterol in the bloodstream. Preventing plaque from building up ensures that no clogging will occur in the arterial blood vessels and steady flow of blood is delivered to the organs of the body. High HDL levels help prevent the risk of strokes, heart attacks, and other health related problems.
Low HDL cholesterol levels have been discovered as an independent risk factor that triggers a variety of cardiovascular diseases. An HDL level of below 50 mg/dL for women and 40 mg/dL for men are considered as low. Nevertheless, these levels are separate from total LDL and cholesterol levels, which still increases cardiovascular disease risks in patients who might have low levels of HDL while maintaining low LDL levels.
Maintaining a high-density lipoprotein level of 60 mg/dL for women and 50 mg/dL for men is considered as ideal and healthy. Living a healthier lifestyle has been proven effective in pushing HDL levels of cholesterol up easily.
Regular exercise is one crucial factor that helps boost high-density lipoprotein cholesterol. Daily brisk-walking, lifting weights, or following a rigorous exercise program can significantly give your HDL levels a boost. Sticking to a healthier diet and discontinuing unhealthy practices, such as smoking, can also help you significantly raise HDL levels.
It is advised to avoid food that is high in saturated fats in your diet as these prevent the body from increasing HDL levels. Butter, whole milk, red meat, cookies, and egg yolks suppress HDL level increase so intake of these types of food should be regulated. Moreover, beans, fish, olive oil, vegetables, and nuts can help you increase your HDL levels while also helping you shed excess body weight.
