Cholesterol isn't always bad for you. There is a type of cholesterol called high-density lipoproteins, or HDL, that can be beneficial for you, FamilyDoctor.org explains. Another kind of cholesterol called low-density lipoproteins, or LDL, is the type that is bad for you. You can increase your levels of good cholesterol by making certain adjustments to your diet and lifestyle. There are certain foods and beverages that can help boost your HDL to healthy levels.
Function of Good Cholesterol
The main function of high-density lipoproteins, or good cholesterol, is to remove bad cholesterol from your blood, FamilyDoctor.org explains. HDL carries cholesterol away from your blood vessels and back to your liver so that your body can expel the cholesterol, the American Heart Association says. Good cholesterol actually slows the build-up of arterial plaque by taking away the cholesterol that is contributing to the build-up. Your body produces high-density lipoproteins but maintaining a healthy diet and lifestyle can boost your HDL levels.
Bad Cholesterol
Low-density lipoproteins are called bad cholesterol because they distribute cholesterol to various parts of your body, the American Heart Association explains. Bad cholesterol can gradually build up in your arteries. LDL can mix with other substances to form a thick, viscous plaque that make your blood vessels less flexible and narrower. This buildup can be detrimental to your health and can cause various health conditions to arise.
Healthy Levels
You should have over 60 mg/dL of high-density lipoprotein in order to feel its benefits, MayoClinic.com notes. Although the higher your level of high-density lipoproteins, the more effectively HDL can remove bad cholesterol from your body. The levels considered low vary between men and women. Men must keep their HDL levels over 40 mg/dL, whereas women become susceptible to the negative effects of bad cholesterol when their HDL levels fall below 50 mg/dL.
Food and Beverages
Eating large amounts of fish, such as halibut, salmon and tuna, can increase your high-density lipoprotein levels, the University of Maryland Medical Centers explains. You should also include whole grain bread, avocados, olive oil, and garlic in your diet in order to promote the levels of good cholesterol in your body. Including fresh fruits and vegetables in your diet also promotes the levels of HDL in your body. Drinking moderate amounts of wine daily can have a similar effect, the American Heart Association explains.
Diet and Lifestyle
Eating a diet that boosts your good cholesterol levels also lowers your risk of developing heart disease, MayoClinic.com notes. In addition to diet you can also boost your good cholesterol levels by living a healthy lifestyle. This means not smoking, exercising regularly and maintaining your ideal weight.
References
- American Heart Association: LDL and HDL Cholesterol: What's Bad and What's Good?
- American Heart Association: Alcohol, Wine and Cardiovascular Disease
- FamilyDoctor.org: Cholesterol and Your Child
- MayoClinic: HDL cholesterol: How to boost your 'good' cholesterol
- University of Maryland Medical Center: Omega-3 fatty acids
