Let’s learn about normal and high HDL levels, suspected problems when HDL levels are low, and helpful foods. High-density lipoprotein (HDL) plays an important role in transporting cholesterol in the blood to the liver and excreting it out of the body. For this reason, HDL is often referred to as ‘good cholesterol’ and has a very important impact on maintaining cardiovascular health.
In general, HDL levels above 40 mg/dL for men and 50 mg/dL for women are considered normal. However, recent research suggests that having too high HDL levels may increase the risk of cardiovascular disease. Studies have shown that the risk of cardiovascular disease is lowest at 50-59 mg/dL for men and 80-99 mg/dL for women. Therefore, you should avoid trying too hard to keep your HDL levels too high.
| division | HDL level (mg/dL) | explanation |
|---|---|---|
| optimal number | over 60 | Ideal level for highest protection against cardiovascular disease |
| normal level | Male: 40~59 Female: 50~59 |
acceptable healthy level |
| risk level | Men: Under 40 Women: under 50 |
High risk of cardiovascular disease requires immediate lifestyle changes |
Problems suspected when HDL levels are low
| problem | summation |
|---|---|
| arteriosclerosis | LDL accumulation narrows blood vessels, increasing the risk of cardiovascular disease |
| cardiovascular disease | Increased risk of heart attack and stroke due to HDL deficiency |
| metabolic syndrome | Increased risk of cardiovascular disease due to obesity, high blood pressure, etc. |
| fatty liver disease | Deterioration of liver function due to accumulation of fat in the liver |
| insulin resistance | Difficulty controlling blood sugar levels, increasing risk of diabetes |
Low HDL levels can cause health problems such as:
- arteriosclerosis: LDL cholesterol accumulates in the walls of blood vessels, narrowing or blocking the arteries, which can lead to serious consequences such as myocardial infarction or stroke. Low HDL increases your risk by preventing your body from removing this cholesterol effectively.
- increased risk of cardiovascular disease: HDL plays a role in transporting cholesterol in blood vessels to the liver for removal, so if HDL levels are low, the risk of developing cardiovascular disease increases. This may lead to diseases such as heart attack and stroke.
- metabolic syndrome: Low HDL levels are closely associated with components of metabolic syndrome such as obesity, high blood pressure, and high blood sugar. Metabolic syndrome is a condition in which several factors come together that increase the risk of cardiovascular disease, and requires special attention to health management.
- fatty liver disease: Low HDL levels can also increase the risk of fatty liver disease. Fat accumulation in the liver can reduce liver function, which can increase the risk of cirrhosis or liver cancer.
- insulin resistance: Low HDL levels may increase insulin resistance. This increases the risk of type 2 diabetes and can make it difficult to control blood sugar in the body. Insulin resistance is even more dangerous when it occurs with metabolic syndrome.
How to Increase HDL Cholesterol Levels
| method | summation |
|---|---|
| regular aerobic exercise | Increase HDL levels by exercising for more than 30 minutes a day, 5 times a week |
| Combined strength training | Increased basal metabolic rate and improved HDL levels due to increased muscle mass |
| eating a healthy diet | Improving HDL with omega-3, unsaturated fat, fruits and vegetables |
| No smoking | Increased HDL levels and improved vascular health after quitting smoking |
| maintain appropriate weight | HDL increases through weight loss, essential for managing abdominal obesity |
| temperance | Moderate drinking (1-2 drinks a day) is positive for HDL |
| eat healthy fats | Consume foods with unsaturated fats, avoid saturated and trans fats |
To increase HDL levels, it is important to maintain a healthy lifestyle. The following methods are effective in increasing HDL levels:
- regular aerobic exercise: You can increase your HDL levels by consistently doing aerobic exercise such as walking, jogging, cycling, swimming, etc., 5 times a week, for more than 30 minutes a day. Exercise helps burn fat in the body and keeps blood vessels clean. High-intensity intermittent exercise (HIIT) is also effective in increasing HDL levels.
- Combined strength training: Combining strength training is also beneficial in increasing HDL levels. As muscle mass increases, the basal metabolic rate increases, reducing body fat, which contributes to improving HDL levels.
- eating a healthy diet: Consuming fish rich in omega-3 fatty acids (salmon, mackerel, etc.), olive oil, avocado, nuts, etc. helps improve HDL levels. Additionally, if you consume enough fruits and vegetables, the antioxidants and dietary fiber have a positive effect on improving cholesterol levels. It is also important to reduce your intake of saturated fat and trans fat. Eating whole grains, legumes, and fiber-rich foods can help you effectively manage cholesterol levels in your body.
- No smoking: Smoking lowers HDL levels and is one of the main causes of harm to vascular health. Quitting smoking can effectively improve HDL levels and lower the risk of cardiovascular disease. After quitting smoking, you may experience positive changes in your HDL levels within a few weeks.
- maintain appropriate weight: Overweight or obesity decreases HDL levels and increases blood LDL cholesterol and triglyceride levels. Trying to lose weight to maintain a healthy weight can help increase your HDL levels. In particular, abdominal obesity has a negative impact on HDL levels, so it is important to reduce waist circumference.
- temperance: Alcohol can help slightly increase HDL levels when consumed in moderation, but excessive drinking can actually reduce HDL levels and increase triglyceride levels, which can have detrimental effects on health. It is recommended to take care of your health through proper sobriety. In particular, moderate drinking of less than 1 to 2 drinks per day can have a positive effect on HDL levels.
- eat healthy fats: It is important to consume foods rich in unsaturated fatty acids. Olive oil, avocados, nuts, and seeds help increase HDL levels. Conversely, foods high in saturated and trans fats should be avoided.
Foods that help improve HDL levels
| food | effect |
|---|---|
| blue back fish | Rich in omega-3 fatty acids, increases HDL levels and reduces inflammation |
| nuts | Improves cholesterol with unsaturated fatty acids and antioxidants |
| olive oil | Monounsaturated fatty acids increase HDL levels and improve cardiovascular health |
| fruits and vegetables | Rich in fiber and antioxidants, reduces HDL levels and inflammation |
| whole grains | Rich in dietary fiber, reduces LDL and improves HDL |
| pulse | Plant-based protein and fiber increase HDL levels and help with weight management |
Foods that help increase HDL levels include:
- blue back fish: Blue-backed fish such as salmon, mackerel, and sardines are rich in omega-3 fatty acids, which help increase HDL levels and reduce inflammation. Consuming it at least twice a week may have a positive effect on cardiovascular health.
- nuts: Almonds, walnuts, etc. are rich in unsaturated fatty acids and dietary fiber, which help improve cholesterol levels. Additionally, the antioxidants contained in nuts play an important role in protecting cardiovascular health. Eating a handful of nuts a day can greatly help improve HDL levels.
- olive oil: Olive oil is rich in monounsaturated fatty acids, which increases HDL levels and has a positive effect on cardiovascular health. It is recommended as a salad dressing or used in cooking. Extra virgin olive oil is especially rich in antioxidants, making it more beneficial to your health.
- fruits and vegetables: Fruits and vegetables such as berries (blueberries, raspberries, etc.), apples, spinach, and broccoli are rich in fiber and antioxidants, which contribute to improving overall cholesterol levels and increasing HDL levels. Fruits and vegetables rich in vitamin C and vitamin E reduce inflammation and have a positive effect on cardiovascular health.
- whole grains: Whole grains such as oats, barley, and brown rice are rich in dietary fiber and help control cholesterol levels. In particular, beta-glucan contained in oats can contribute to lowering LDL cholesterol and improving HDL levels.
- pulse: Legumes such as beans, lentils, and chickpeas are rich in vegetable protein and fiber, which has a positive effect on improving HDL levels. Legumes also help with weight management by increasing satiety, which also helps increase HDL levels.
Various functions of HDL
| function | explanation |
|---|---|
| Antioxidant function | HDL reduces oxidative stress and prevents cell damage. |
| anti-inflammatory effect | Reduces inflammation within blood vessels, preventing blood vessel damage and maintaining health. |
| Antithrombotic function | It maintains smooth blood circulation by suppressing the formation of blood clots. |
HDL has several important functions beyond simply transporting cholesterol to the liver:
- Antioxidant function: HDL carries antioxidant substances that reduce oxidative stress in the body, contributing to preventing cell damage.
- anti-inflammatory effect: HDL reduces inflammatory reactions within blood vessels, preventing damage to blood vessels and helping maintain health.
- Antithrombotic function: HDL inhibits the formation of blood clots, improving blood circulation and lowering the risk of cardiovascular disease.
Manage HDL levels by improving lifestyle habits
| Lifestyle habits | explanation |
|---|---|
| regular exercise | Practice aerobic and strength training for at least 30 minutes a day, 5 times a week. |
| maintain a healthy diet | Increase your intake of unsaturated fats, fruits, and vegetables and reduce saturated fat. |
| Quitting smoking and drinking alcohol | Stop smoking and drink alcohol in moderation to improve HDL levels. |
| weight management | Improves HDL by maintaining appropriate weight and reducing abdominal obesity. |
| stress management | Reduce stress and maintain cardiovascular health with meditation and deep breathing. |
In order to effectively manage HDL levels, continuous improvement in lifestyle habits is necessary. Try practicing the following lifestyle habits:
- regular exercise: You can increase your HDL levels through aerobic exercise at least 5 times a week and for more than 30 minutes a day. Exercise improves circulation in the body and has a positive effect on overall physical health. In particular, aerobic exercise such as walking, cycling, and swimming, as well as strength training, are effective in increasing HDL levels.
- maintain a healthy diet: It is important to reduce the intake of saturated and trans fats and choose foods rich in unsaturated fat. Eat plenty of fresh fruits and vegetables, high-quality protein, and healthy fats. In particular, healthy fats like olive oil have a positive effect on HDL levels.
- Quitting smoking and drinking alcohol: Smoking lowers HDL levels and has a negative effect on vascular health. Improve your HDL levels by quitting smoking and manage your triglyceride levels by avoiding excessive drinking. Moderate drinking can actually have a positive effect on HDL levels, but it is important to avoid excessive drinking.
- weight management: Maintaining an appropriate weight helps improve HDL levels. It is important to practice a balanced diet and regular exercise to avoid being overweight or obese. In particular, reducing abdominal obesity is very helpful in improving HDL levels.
- stress management: Chronic stress can negatively affect HDL levels. Reduce stress and improve HDL levels through stress management techniques such as meditation, yoga, and deep breathing exercises. Managing stress well can also have a positive impact on your overall cardiovascular health.
HDL cholesterol plays an important role in cardiovascular health. Low HDL levels can increase the risk of cardiovascular disease, so it is necessary to manage HDL levels through lifestyle changes such as regular exercise, a healthy diet, quitting smoking, and maintaining an appropriate weight. Additionally, HDL levels can be effectively improved through stress management, sobriety, and appropriate strength training.
Recent studies have shown that having HDL levels that are too high can increase the risk of cardiovascular disease, so it is important to keep them within an appropriate range. Consistently practice a healthy lifestyle to increase your HDL levels and improve your overall cardiovascular health. Remember that small changes to increase your HDL levels can have big long-term health benefits.
FAQ
Q: What is a normal HDL level?
A: Above 40 mg/dL for men and above 50 mg/dL for women are considered normal levels. This serves as a baseline for maintaining cardiovascular health.
Q: What are the problems caused by low HDL levels?
A: Low HDL levels increase your chances of developing health problems such as cardiovascular disease, arteriosclerosis, and metabolic syndrome.
Q: What foods help increase HDL levels?
A: Green fish, nuts, olive oil, fruits and vegetables, and whole grains help improve HDL levels. These foods unsaturated fatty acidsIt is rich in antioxidants.
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