What it is good cholesterol and how to raise HDL cholesterol naturally

Cholesterol is a fat-like substance found in your blood. Your body needs some cholesterol to build cells and produce hormones, but too much cholesterol can increase the risk of heart disease and heart attack or stroke.

When people talk about good cholesterol, they are referring to HDL cholesterol (high density lipoprotein). In contrast, LDL cholesterol (low density lipoprotein LDL) is known as bad cholesterol because high LDL cholesterol levels are linked to cardiovascular disease.

Understanding the difference between HDL and LDL cholesterol levels is key to protecting your heart health.

What is good cholesterol (HDL cholesterol)?

HDL cholesterol helps remove excess cholesterol in your blood and carries it back to the liver for processing. This helps prevent cholesterol from building up in the arteries and supports healthy blood flow.

Higher HDL cholesterol levels are associated with:

• Lower cardiovascular risk
• Reduced risk of heart attack
• Better overall cardiovascular health

On the other hand, lower HDL cholesterol levels can increase the risk of heart disease, especially when combined with high blood cholesterol or high triglyceride levels.

A simple blood test can measure your total cholesterol, LDL cholesterol levels, HDL levels, and triglycerides.

Importance of Cholesterol Levels

High cholesterol often develops silently. You may not notice symptoms until a serious event such as a heart attack or stroke occurs.

Unhealthy cholesterol levels can:

• Narrow arteries
• Reduce blood flow
• Increase blood pressure
• Raise the risk of heart disease

According to major clinical practice guidelines from national heart and health and human services authorities, maintaining balanced cholesterol in your blood is essential for long-term heart health.

How to raise good cholesterol (HDL cholesterol)

If you are wondering how to raise good cholesterol naturally, lifestyle changes play a major role.

1. Choose healthy fats over unhealthy fats

Not all fats are harmful. Replacing saturated fats and trans fats with healthier options can help increase HDL cholesterol and support lowering LDL.

Focus on:

• Monounsaturated fats
• Polyunsaturated fats
• Monounsaturated fatty acids
• Include foods like:
• Extra virgin olive oil and olive oil
• Nuts and seeds
• Fatty fish rich in omega 3 fatty acids

Avoid or limit:

• Fried foods
• Processed meats
• High fat meats
• Highly processed foods
• Products containing partially hydrogenated vegetable oils

These unhealthy fats contribute to high LDL cholesterol and increased cardiovascular disease risk.

2. Eat more soluble fiber

Soluble fiber (or soluble fibre) helps lower LDL cholesterol levels and improve total cholesterol balance.

Good sources include:

• Kidney beans
• Oats
• Lentils
• Fruits such as apples and pears

A diet rich in soluble fiber supports lower cholesterol and better heart healthy dietary patterns.

3. Add fatty fish to your diet

Fatty fish such as salmon, sardines, and mackerel are high in omega 3 fatty acids. These healthy fats support heart health, reduce triglyceride levels, and may help raise HDL.

Aim for at least two servings per week as part of a balanced diet.

4. Maintain a healthy weight

Weight gain is linked to lower HDL levels and higher LDL cholesterol levels. Losing excess weight can:

• Increase HDL cholesterol
• Lower LDL cholesterol
• Reduce heart disease risk

Maintaining a healthy weight is one of the most effective ways to improve blood cholesterol naturally.

5. Limit saturated fat intake

To lower your cholesterol and reduce cardiovascular risk:

• Limit saturated fat from high fat meats and full-fat dairy
• Replace with unsaturated fats from plant sources
• Follow a heart healthy diet pattern

Reading food labels can help you identify hidden saturated fats and trans fats in processed foods.

6. Avoid too much alcohol

While small amounts of alcohol may slightly raise HDL levels, too much alcohol can increase triglyceride levels, cause weight gain, and raise blood pressure.

Moderation is essential to avoid increasing overall heart disease risk.

7. Choose plant sterol enriched foods

Plant sterol enriched foods can help lower LDL cholesterol by reducing cholesterol absorption. These may support better overall cholesterol levels when combined with a healthy diet.

What to eat to raise your good cholesterol

If your goal is to increase HDL cholesterol and lower LDL, build a heart healthy dietary pattern that includes:

• Fatty fish
• Extra virgin olive oil
• Nuts and seeds
• Kidney beans and legumes
• Whole grains rich in soluble fiber
• Fresh fruits and vegetables

Avoid:

• Fried foods
• Processed meats
• Highly processed foods
• Products with partially hydrogenated vegetable oils
• Diets high in saturated fats and trans fats

Final thoughts

Good cholesterol, or HDL cholesterol, plays a protective role in cardiovascular health by removing excess cholesterol in your blood. Raising HDL and lowering LDL cholesterol levels through a healthy diet, regular exercise, maintaining a healthy weight, and limiting unhealthy fats can significantly reduce the risk of heart disease.

Adopting a balanced, heart healthy lifestyle not only improves cholesterol levels but also reduces the overall risk of heart attack or stroke. Regular monitoring through a blood test and following evidence-based clinical practice guidelines can help you maintain long-term heart health.

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ARN: Zuno/Blog/DM/What it is good cholesterol and how to raise HDL cholesterol naturally/02/26/23