How to lower your ldl and increase hdl?
Are you tired of being told that your LDL or “bad” cholesterol levels are too high? Do you want to know how to increase your HDL or “good” cholesterol instead? Look no further! This funny guide will show you how to lower your LDL and raise your HDL in a way that even the most serious science journals couldn’t.
Let’s Start with Some Basics
First, let’s clarify what we’re talking about. Cholesterol is a fat-like substance that our bodies need in small amounts for various functions, such as building cells and producing hormones. However, having too much cholesterol can cause plaque buildup in arteries which increases the risk of heart disease.
There are two types of cholesterol: LDL and HDL. Generally speaking, the higher your LDL level is compared to your HDL level, the greater risk you have for heart disease. So now that we understand why it’s important to manage these levels let’s move on!
Make Eating FUN Again!
Before we get into specifics on how to lower LDL, let’s talk about some fun ways on how you can start incorporating healthy habits into food intake:
- Put salted yogurt sauce over veggies.
- Use cauliflower in place of rice/grains
- Have ‘saturday breakfast’ anytime during weekends — more protein; less carbs
- Add avocado into every dish possible
Remember though not all things work best for everyone so listen to body cues if something doesn’t sit well.
Cut Down On Saturated Fats And Trans Fats
Eating saturated fats from sources like buttery goods while sure make everything taste far better but they’re also one of many culprits behind heightened ldl — alongside other unhealthy factors like trans fats (found commonly amongst highly processed items).
That intensively greasy burger might’ve been worth a munch in the moment but you might just have to for its sake consider alternative options that aim towards more nutrient-dense fares.
Pick Healthy Fat Sources Instead
For our next step, let’s discuss what types of changes are best suited for reducing LDL. Replacing unhealthy fats with healthy ones is a good place to start!
Healthy fat sources such as nuts, seeds and avocado contain higher unsaturated fats than other items whilst supporting HDL levels. Swapping out beef or pork for a less fatty fish e.g., salmon will also help this cause.
Get Rid of The Junk
Processed foods typically pack unnecessary calories alongside hefty amounts of waste-promoting sodium. An easy fix would be sticking to simple diet plans whilst facing away from those flavored powders off an end cap at convenience stores.
Keeping junk food consumption down if not totally nonexistent helps reduce both overall calorie intake — leading to lower body mass index serving heart health well in addition to cutting back on harmful additives that increases ldl cholesterols while making hdl difficult increase by leveraging inflammation within artery walls.
Flex Those Muscles
The benefits of aerobic exercise span from mental clarity all the way down increased cardiopulmonary functionality. With straightforward half hour sessions five times per week we see our chances increase further decreasing LDL density along with improving HDL factors.
Try Strength Training Too
Your weight is made up largely by muscle — so take care of them! Strength training offers measurable gains beyond just physique: creating lean based muscle efforts that correct any number plateaus when workin’ out. Your muscles serve your metabolism and can aid blood cholesterol management too
Remember though consistency matters most- waking up one day looking like Schwarzenegger was never possible anyways without some considerable dues paid first…
Lifestyle Changes That Make A Difference
A healthy weight comes with many lifestyle contributions which go hand-in-hand small choices over time have big impact:
- Try less sitting around and frequently up from chair or surface mid-day.
- Cut down the booze
- Stop smoking – cigarettes in particular speed-up arterial plaque buildup, limiting blood flow serving more significant overall health issues
The Takeaway
Although there are medications that can be used to lower LDL levels for those at a high risk of heart disease, trying these lifestyle changes first may help you reach any goals without use through medications. Even though results take time — consistent continuous attempts towards gradual change allow small wins over the longer term!
So don’t give up! There’s no need to throw in a towel when still making an effort overcoming bad habits. Start incorporating healthy diet changes today — even if they seem minor now it will go long way overtime in finally meeting cholesterol level objectives.
Note:
- Harvard Health Publishing | Published: September 2020