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Ways To Increase Good Cholesterol: The waxy substance found in our blood to build healthy cells is known as cholesterol and is usually classified as ‘bad’ or ‘good’ cholesterol. HDL (high-density lipoprotein) or good cholesterol and LDL or bad (low-density lipoprotein) cholesterol play a huge role in determining an individual's health. It is vital to take measures to decrease your LDL levels and increase HDL cholesterol levels in your body. 

Good cholesterol helps to remove other forms of cholesterol from your blood and lowers the risk of heart diseases and strokes. But how can you increase good cholesterol in your body? Here are some easy ways that can help you increase your HDL cholesterol levels and maintain a healthy body. 

Ways To Increase Good Cholesterol

Weight Management

It is important to maintain a healthy weight to increase good cholesterol in your body. According to Mayo Clinic, besides helping you lose weight, increased physical activity can lower your triglycerides, the most common type of fat in your body, while increasing your HDL levels. Benefits can be seen with as little as 60 minutes of moderate-intensity aerobic exercise a week.

Avoid Trans Fat

They are unsaturated fatty acids that come from either industrial or natural sources. These fats are generally made when liquid oils are turned into solid fats and are considered the worst types of fats to eat. Trans fats usually increase LDL and decrease HDL cholesterol, which can potentially elevate the risk of heart disease. 

ALSO READ: Include These 5 Healthy Food Combinations To Your Diet For Lowering High Cholesterol

Quit Smoking

Ways To Increase Good Cholesterol (Image Credits: Canva)

The nicotine in tobacco causes a decrease in the good cholesterol level with an increase in the bad cholesterol level and also an increase in the VLDL cholesterol level, with an accumulation of lipids in the arterial wall, says NIH. Therefore, you must quit smoking to increase HDL cholesterol levels in the body. 

Moderate Alcohol

Drinking excessive amounts of alcohol can raise the triglycerides and cholesterol in the body. The increasing levels of triglycerides can cause buildup in the liver, leading to fatty liver disease. Also, the liver is unable to remove the cholesterol from the blood, which causes a significant rise in bad cholesterol. 

Choose Better Fats

The WebMD states that the healthier choices are monounsaturated and polyunsaturated fats. You will find these in plants, nuts, and fish like salmon or tuna. And, like everything you eat, keep your portion sizes small. Fats pack a lot of calories in small amounts.

ALSO READ: How To Lower High Cholesterol: 5 Homemade Morning Drinks To Manage Levels Naturally

 

(Disclaimer: This article is for informational purposes only. It is not a substitute for professional advice, diagnosis or treatment.)