HDL: How to increase good cholesterol for heart health

The importance of maintaining a balanced eating routine goes far beyond weight loss and aesthetic purposes. Only with a balanced diet and regular exercise is it possible to keep your health up to date.

In addition to providing the energy necessary for the maintenance of the body’s basic functions, food can still bring greater benefits, assuming healing roles and rebalancing the most varied systems of the human body.

A good example of how food can benefit a system are foods rich in good fat, that is, unsaturated fats which are able to protect heart health and prevent cardiovascular problems by directly interfering with HDL levels.

As another adjunct in maintaining good health are physical exercises, as this requires a set of actions so that the body can perform activities without much effort, in addition to the fact that its effects are experienced even after its end.

How important is HDL cholesterol?

Also known as good cholesterol, HDL is the acronym for high-density lipoproteins in English. According to cardiologist Dr. José de Lima Oliveira Junior, its importance is due to the fact that adequate levels of HDL considerably reduce the risk of serious cardiovascular events such as heart attack and stroke.

About a third of available cholesterol is carried by this lipoprotein, reducing the risk of heart disease.

How to raise HDL cholesterol and lower LDL?

In search of balanced health, frequent visits to the cardiologist, a balanced diet and regular physical exercises are recommended. Check out some attitudes that can increase HDL levels and reduce LDL according to the professional:

Avoid foods rich in trans fat: this type of fat causes a reduction in circulating HDL, in addition to stimulating greater production of the protein that carries LDL in the liver.

Bet on foods rich in omega-3 and 9: in addition to reducing the chances of cardiovascular diseases by themselves, omegas also help increase HDL levels.

Practice regular physical activities: should be practiced at least three times a week, physical exercises are directly related to the increase in HDL levels and LDL reduction. Aerobic exercises are the most efficient for this feat.

Eliminate smoking: in addition to increasing the chances of cardiovascular disease due to the damage caused to blood vessels, people who stop smoking increase circulating HDL.

Avoid alcoholic beverages: when consuming alcohol in large quantities, there is a greater production of triglycerides, increasing LDL levels and decreasing HDL cholesterol.

What foods raise HDL?

In addition to the habit changes listed above, it is possible to increase HDL levels through the foods you consume. Here are some options to add to your menu:

• Flaxseed: to be consumed crushed or as oil, it is rich in omega-3, a fat good for heart health.
• Beans and vegetables: rich in fiber, they help lower LDL levels and increase HDL.
• Chia: having a similar action to flaxseed, it is also rich in omega-3, has high doses of fiber and lowers blood pressure.
• Olive oil: rich in unsaturated fats, it is also rich in antioxidants, preventing the action of free radicals on LDL and HDL cholesterol.
• Nuts: having good fats, they help increase HDL, in addition to being rich in omega 3 and other nutrients that are beneficial to the heart.
• Avocado: rich in monounsaturated fats, ideal for protecting the heart, avocados still have the ability to help reduce LDL levels.
• Fish: especially the “fattest” fish like tuna and sardines, rich in omega-3.

Most of these foods are easily accessible. These should be added to the food routine, but nutritional monitoring is recommended for the ideal doses according to each person’s individual needs.

What is the difference between HDL and LDL?

Acting in the opposite way, the doctor explains that, while HDL works as a protector of the cardiovascular system, reducing the deposit of cholesterol in the walls of the arteries,
LDL (known as bad cholesterol) is harmful to the cardiovascular system, as it tends to be deposited on the walls of the arteries, leading to the formation of cholesterol plaques, clogging the arteries, increasing the risk of heart attack and stroke. Therefore, it is extremely important that the levels of the two lipoproteins are balanced. Check out the ideal levels for each one:

Reference values:

HDL: according to the cardiologist, the ideal level of HDL should be equal to or greater than 60mg/dl. “This value is considered below the desirable if it is lower than 40 mg/dl in men and 50 mg/dl in women”, he explains.

LDL: levels are divided according to the patient’s cardiac risk, with a value below 130 mg/dl being desirable for individuals at low risk, for individuals with intermediate risk a value below 100 mg/dl, for individuals with intermediate risk at high risk a value below 70 mg/dl and individuals at very high risk a value below 50 mg/dl.

Essential for the proper functioning of the cardiovascular system, with the help of small changes in habits and in the menu it is possible to balance and maintain desirable levels of both HDL and LDL. Adapt your routine and start taking care of your health now!

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.