Cholesterol is a waxy, fat-like substance that is located in your blood. While it is essential for your body to function properly, having high degrees of negative cholesterol (LDL cholesterol) can increase your risk of heart problem. On the various other hand, having high degrees of excellent cholesterol (HDL cholesterol) can assist secure against heart disease. In this post, we will certainly review how you can increase your great cholesterol levels normally.
What is Great Cholesterol?
Great cholesterol, also referred to as HDL cholesterol, helps remove negative cholesterol from your capillary. It brings LDL cholesterol to your liver, where it is processed and removed from your body. The greater your HDL cholesterol levels, the reduced your risk prostamid čaj cijena of heart disease.
The majority of grownups must intend to have an HDL cholesterol degree of 60 milligrams per deciliter (mg/dL) or higher.
However, lots of people have low levels of excellent cholesterol, which can increase their danger of heart problem. If you have reduced HDL cholesterol levels, there are several lifestyle adjustments you can make to increase them normally.
- Workout Regularly: Normal exercise can help raise your HDL cholesterol levels. Go for at the very least 150 minutes of moderate-intensity workout weekly.
- Consume a Healthy Diet regimen: A diet regimen abundant in fruits, veggies, entire grains, and healthy and balanced fats can assist raise your HDL cholesterol degrees. Include foods like fatty fish, nuts, seeds, and olive oil in your diet regimen.
- Avoid Trans Fats: Trans fats can reduce your great cholesterol levels and increase your negative cholesterol degrees. Stay clear of foods that contain dialine en farmacias precio trans fats, such as deep-fried foods, baked products, and margarine.
- Lose Weight: Being overweight can decrease your HDL cholesterol levels. Slimming down via diet regimen and exercise can aid increase your excellent cholesterol degrees.
- Quit Smoking: Smoking cigarettes can decrease your HDL cholesterol levels and raise your threat of cardiovascular disease. Quitting smoking can help elevate your excellent cholesterol degrees and boost your overall health and wellness.
- Limit Alcohol Consumption: While moderate alcohol usage can raise your HDL cholesterol levels, extreme alcohol intake can have the opposite result. Limit your alcohol consumption to one drink daily for ladies and 2 drinks per day for men.
Supplements to Elevate Great Cholesterol
Along with lifestyle adjustments, some supplements might aid raise your HDL cholesterol degrees. However, it is necessary to talk to your doctor prior to taking any type of supplements, as they might interact with medications or have adverse effects.
Some supplements that may aid raise great cholesterol include:
- Fish Oil: Fish oil supplements have omega-3 fats, which have actually been revealed to enhance HDL cholesterol degrees.
- Niacin: Niacin, also called vitamin B3, can increase HDL cholesterol degrees and lower LDL cholesterol degrees.
- Fiber Supplements: Fiber supplements can help in reducing poor cholesterol levels and boost good cholesterol levels.
Clinical Treatments for Low Good Cholesterol
If way of life adjustments and supplements are inadequate to elevate your HDL cholesterol levels, your healthcare provider might advise medicines to aid increase your good cholesterol. Some medications that may be suggested include:
- Statins: Statins are a sort of medication that can decrease bad cholesterol levels and elevate great cholesterol degrees.
- Fibrates: Fibrates are medications that can assist increase HDL cholesterol degrees and lower triglyceride levels.
Conclusion
Raising your HDL cholesterol levels is important for minimizing your danger of heart disease. By making healthy way of living changes, such as exercising regularly, consuming a healthy diet regimen, and staying clear of cigarette smoking, you can enhance your good cholesterol degrees naturally. Speak with your doctor to identify the best approach for increasing your HDL cholesterol levels and protecting your heart health and wellness.
