Reducing the amount of saturated fat in your diet helps lower your blood cholesterol level. Foods that have high levels of saturated fats include some meats, dairy products, chocolate, baked goods, and deep-fried and processed foods. Being overweight is a risk factor for heart disease. It also tends to increase your cholesterol. Losing weight can help lower your LDL bad cholesterol, total cholesterol, and triglyceride levels. It also raises your HDL good cholesterol level. Physical Activity.
Not being physically active is a risk factor for heart disease. It also helps you lose weight. You should try to be physically active for 30 minutes on most, if not all, days.
Cigarette smoking lowers your HDL good cholesterol. HDL helps to remove bad cholesterol from your arteries. So a lower HDL can contribute to a higher level of bad cholesterol. Things outside of your control that can also affect cholesterol levels include: Age and Sex. As women and men get older, their cholesterol levels rise. Ultimately, this helps reduce your risk of heart disease, heart attack, and stroke.
The American Heart Association recommends getting a cholesterol blood test by age Below is a breakdown of what your HDL cholesterol results mean. Learn more about your overall cholesterol levels here. A bagel with cream cheese for breakfast, a piece of fried chicken for lunch, and a bowl of ice cream at night are not ideal for keeping your cholesterol in check.
These are sources of saturated and trans fat. They can increase your LDL and total cholesterol levels. The things that increase HDL are actually not food but several medical and environmental factors. Preventing or avoiding the following increases your HDL:. Some hormones, such as estrogen or thyroid hormone , increase HDL concentrations. Exercise and moderate alcohol consumption are associated with higher HDL, too, according to research. Learn more about your cholesterol ratio here.
The Mediterranean diet can be a good place to start. A study showed that, in people with risk factors for metabolic disease, following the Mediterranean diet effectively lowered overall blood cholesterol. The type of heart-healthy fat found in olives and olive oil can lower the inflammatory impact of LDL cholesterol on your body, according to research published in Use extra-virgin olive oil instead of other oils and fats when cooking at low to moderate temperatures, since extra-virgin olive oil breaks down at high temperatures.
The U. Department of Agriculture defines one tablespoon of extra virgin olive oil as a single serving. Whole grains, including bran, cereals, and brown or wild rice, may lower your LDL and total cholesterol. This in turn gives your HDL levels a percentage boost. Have at least two servings of whole grains per day. That could be as simple as a comforting bowl of oatmeal for breakfast, percent whole grain bread at lunch, and a side of brown rice at dinner.
Like whole grains, beans and legumes are great sources of soluble fiber. Menopause and memory: Know the facts. How to get your child to put away toys.
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Print This Page Click to Print. Heart Health. Free Healthbeat Signup Get the latest in health news delivered to your inbox! Sign Up. The authors of a review note that the protective features of HDL depend not only on how much HDL is present but also on the way it behaves in the body. A study with the same lead author suggested that functionality — how HDL works — could be even more significant than circulating HDL levels.
A research article discusses a rare genetic change that may cause exceptionally high HDL levels. It occurs in a molecule known as SR-BI. The change affects the way HDL works in the body, and it can lead to high levels of HDL and an increased risk of heart disease.
Some participants with these high levels had this rare genetic feature. While researchers continue to investigate this field, experts still recommend focusing on managing the known risks for cardiovascular disease, including reducing LDL levels. The first step to healthy cholesterol levels is for people to take a test and discuss the results with a doctor, who will also consider their individual risk factors.
The CDC advises most adults to have a cholesterol test every 4—6 years but more often if they have diabetes, heart disease, or a family history of high cholesterol. The CDC also recommends testing for children at some time between the ages of 9 and 11 years and again at 17—21 years. The CDC lists desirable levels as follows:.
However, various factors will affect what is healthy for each person. A doctor will work with the individual to make a plan for maintaining or establishing suitable levels. Learn more here about cholesterol testing. For most people, current guidelines recommend maximizing HDL levels, preferably through lifestyle measures. To achieve and maintain moderate levels, experts recommend:.
Learn about nine ways to boost your HDL cholesterol levels here. In some cases, a doctor may recommend medication, such as statin therapy.
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