5 Effective Ways on How to Improve HDL Levels
How to improve HDL levels are often searched by people who want to live a healthy life. HDL cholesterol is known as good cholesterol as it gives extra protection for you to suffer from heart disease. HDL helps transporting cholesterol to your liver and removes it from the body. Hence, to make this work effective you require much of HDL. If you want to know your cholesterol level, you have to take a blood test. To have the least risk of getting heart disease, your HDL level must be at 60 or higher. Not only the HDL level, but your habits like not smoking, actively exercise, and maintaining the healthy weight also will help you to have healthy heart. However, these tips on how to raise HDL levels will worth to try!
Being active physically
If you want to have a good amount of HDL cholesterol levels, you have to be active. Doing physical activities regularly will help you to boost HDL level. For more effective result, you are better to do a moderate activity around 30 minutes a day minimally. You have to avoid dormancy since it will trigger the opposite result. No matter how busy are you, try to do simple physical activity for the health of your body. It will be much better if you perform those activities most days of the week as it is considered as effective ways on how to increase the HDL level naturally.
Cut down more weight
Having excessive weight is closely related to various kinds of health problem including a high level of bad cholesterol. Hence, if you fall down in the overweight category, losing extra weight from your body serves as how to raise HDL cholesterol level. Only losing weight is not enough, you also need to decrease bad cholesterol levels if you live with healthy condition.
Consume better fats
Fats intake also plays the important role to boost the level of cholesterol in the body. If you want to have the high level of HDL, you have to choices healthier fats sources. You can select both monounsaturated and polyunsaturated. This healthy fat often can be found in plants, a variety of nuts, and fishes. The other tips on how to improve HDL cholesterol level with food is consuming meal in small portion size. It is because even if you consume a small amount of fats, it contains a lot of calories.
Avoid or cut down alcohol
Alcoholic habit is something that you need to reduce if you want the healthy level of cholesterol. It is because drinking moderate amounts of alcohol is associated with alcohol drinker. If you haven’t known about cholesterol, you can visit your doctor and be having discussion because it has several risks related to cholesterol. So, you just need stop the consumption of alcohol or reduce it’s in significant amount on how to improve HDL count.
Besides affected by food intake and health condition, bad habits also can make your bad cholesterol high such as smoking. On the contrary, quit from cigarette sipping helps making HDL level remains high. Hence, stop smoking is the best way on how to improve HDL levels.
The Relationship of Total Cholesterol to HDL Ratio
Total cholesterol to HDL ratio information is rarely searched by people. Mostly, they only care about how not to have a high level of cholesterol in their blood. Since having too much cholesterol in the blood is able to cause some diseases such as stroke and heart attack disease. Before we talk about the relationship of total cholesterol to HDL ratio, we should discuss first the types of cholesterol.
The Good Kind of Cholesterol
The good kind of cholesterol is called HDL or High-Density Lipoprotein. About a third or a quarter of a total cholesterol is consists of HDL. High-Density Lipoprotein cholesterol is said to be the good kind of cholesterol because a high level of HDL is able to protect you from getting a heart attack. If you have a low level of HDL, which is less than 40mg/dl, it will put you in a higher risk to get heart disease. It is because HDL cannot bring the bad kind of cholesterol from an artery to be crushed in the liver.
The Bad Kind of Cholesterol
The bad kind of cholesterol is called LDL or Low-Density Lipoprotein. Too much LDL in blood is able to slowly cause an arterial blockage which leads to heart and brain.
LDL forms plaques, which is able to narrow artery and make it less flexible. This kind of condition is known as Atherosclerosis. If this kind of condition happens, stroke or heart attack is able to happen.
What is the Relationship Between Total Cholesterol to HDL Chart?
In finding the status of cholesterol, people usually see the ratio of the cholesterol or the comparison between the total cholesterol and HDL cholesterol. People hope the ratio is below 5:1 which means in normal comparison. For example, if your total cholesterol 200mg/dl and your HDL cholesterol 50mg/dl, then your ratio of cholesterol is 200:50, which means 4:1. But you should not feel safe if your ratio of cholesterol is in normal number. Why?
Because the benchmark of your health related to cholesterol is in the level of LDL or the bad kind of cholesterol. Even though your ratio of cholesterol is normal and you have enough number of HDL level, but if your LDL level is too high in your blood, you are still able to get the risk of getting cholesterol diseases such as stroke and heart attack. For example, if the level of your HDL is 90mg/dl but your LDL level is 110mg/dl, it is still dangerous.
So that the most important thing is actually keeping the level of LDL in your blood in normal level. Do some things which are able to reduce the level of the bad kind of cholesterol in your blood. Such as consuming a lot of fruits and vegetables and working out for at least 30 minutes 5 times in a week. Cardio exercise is suggested since it burns a lot of calories and fats in your body. Those are the relationship of total cholesterol to HDL ratio.