Cholesterol has a bad reputation, but the truth is that the soft, waxy substance is important for your health. Your body makes it to build and repair cell walls, produce hormones, and aid digestion. Heart-health problems may crop up, however, when there’s too much bad LDL cholesterol and not enough good HDL cholesterol in your body.
While it’s estimated that 54 million Americans could benefit from higher HDL levels, the good news is that every 1-point rise in HDL lowers the risk of death from a heart attack by 6%. (If you’re not sure of your HDL level, ask your doctor about getting a baseline cholesterol test.)
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| Good Cholesterol (HDL) reduce the risk |
Factors like age, gender, and family history can all affect cholesterol in ways you can’t control, but diet, exercise, and other lifestyle habits can make a big difference in maintaining a healthy cholesterol profile. Read on for some of the steps you can take to help you naturally boost your good cholesterol.
Lose weight
The benefit: 1 point HDL increase for every 6.6 pounds dropped
Losing just 5 to 10 pounds may be enough to increase your HDL level.
Take a brisk walk
The benefit: 2 to 4 point HDL increase
Exercising for 20 minutes a day may increase your good cholesterol by 2.5 points. For every additional 10 minutes per day, you could add an extra 1.4 points to your HDL. The type of exercise you choose doesn't matter; just keep your exertion at a point where you’re panting but not out of breath. If you haven’t exercised in some time, or are new to exercise, it’s important to talk with your doctor before starting a new fitness program.
Don’t smoke
The benefit: 4 point HDL increase
Smokers have HDL cholesterol levels 5mg/dL lower than nonsmokers, on average. As little as two weeks after quitting, a smoker’s HDL cholesterol level begins to climb. Talk to your doctor about your options for quitting.
Snack on nuts
The benefit: 2 to 3 point HDL increase
Eating 67g of nuts per day—that’s a little more than 2 ounces—may increase the ratio of HDL to LDL in the blood by a little more than 8%. Good options include walnuts, pecans, almonds, peanuts, pistachios, and macadamia nuts.
Get more calcium
The benefit: 1 point HDL increase
In a study published in the American Journal of Medicine, people who took a daily 1,000mg calcium supplement saw their HDL level rise by 7%
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