Cholesterol often gets a bad rap, often associated with clogging arteries and contributing to mid-life crises. But like every coin, cholesterol has two sides: good and bad. High-density lipoprotein (HDL) is the good cholesterol that can safeguard against conditions like Alzheimer’s and inflammation. Boosting your HDL levels can be achieved through these measures:
- Walk: Engaging in a 30-minute walk daily can increase HDL levels by 9%. Alternatively, opt for 30 to 45 minutes of high-intensity aerobic exercise 2-3 times a week to raise HDL by up to 5 points.
- Burn Calories: Shedding excess weight can elevate HDL levels. Losing over 3 kilograms of weight can increase HDL levels by one point.
- Boost Vitamin B Levels: Niacin and pantothenic acid, two B vitamins, contribute to increasing HDL levels. However, consult your doctor before taking supplements to avoid potential side effects.
- Consume Omega-3s: Cold water fish like trout and salmon are rich in docosahexaenoic acid, an omega-3 fatty acid that boosts HDL levels. Taking a 900 mg algae-based omega-3 supplement daily ensures an ample intake.
- Limit Glycemic Load: Foods with a high glycemic load can lower HDL levels. Opt for whole grains, fruits, vegetables, and low-fat dairy products to maintain a lower glycemic load.
- Quit Smoking: Quitting smoking can raise HDL levels by 4 points, reducing the risk of life-threatening diseases like lung cancer.
- Choose Fats Wisely: Replacing saturated fats with monounsaturated fats can increase HDL levels.
- Limit Alcohol Consumption: Moderate alcohol intake, such as a glass of red wine, can increase HDL levels and reduce the risk of heart disease. However, avoid excessive alcohol consumption, with men limiting to two drinks per day and women to one.
By incorporating these lifestyle changes, you can effectively increase your HDL levels and promote better overall health.