Keeping levels of “good” cholesterol, also called HDL, above 60 mg / dL is important for reducing the risk of cardiovascular diseases, such as atherosclerosis, heart attack and stroke, which, even when “bad” cholesterol is normal in us, having low “good” cholesterol increases the risk of these complications.
In this way, to increase HDL cholesterol levels in the blood, 4 important strategies are:
- Aerobic exercises such as walking.
- Running.
- Swimming or biking are the best options for increasing “good” cholesterol levels in your blood.
- It is recommended to do at least 30 minutes of exercise.
- 3 times a week or to improve your results.
- 1 hour of exercise per day.
During exercise, your heart rate should stay high and your breathing unstable; Therefore, even if you walk a lot and apparently have a very active life, you also need to reserve a specific time to do physical activity and strengthen your body.
Learn about the best exercises to help regulate cholesterol
Consuming the right amount of fat is ideal for keeping cholesterol control low; Therefore, some dietary strategies to increase HDL sound:
In addition, it is important to avoid processed foods high in sugar and fat, such as sausages, longaniza, bacon, stuffed biscuits, frozen foods, fast food, soft drinks and packaged yokes.
Use certain home remedies to lower cholesterol
Excessive consumption of alcoholic beverages increases “bad” cholesterol and lowers “good” cholesterol, as well as adding bad calories to the diet and promoting weight gain.
However, drinking small doses of alcohol a day can increase HDL levels in the blood, but this result is only achieved if the overweight intake is 2 doses daily, despite this, those who are not used to consuming alcoholic beverages should not start drinking with the intention of controlling cholesterol, as there are other safer ways to increase “good” cholesterol levels , such as diet and exercise.
A cardiologist should be sought mainly because of overweight, diet and family history of cardiovascular disease, as these characteristics lead to a high risk of heart and circulatory problems.
Depending on the test results, your doctor may order medications that can increase HDL cholesterol, a practice commonly used when “bad” cholesterol is high; because when “good” cholesterol is low, the use of medications is not always necessary.
In addition, some medications such as bromazepam and alprazolam may reduce the concentration of HDL cholesterol in the blood due to a side effect, so it is necessary to test and talk to your doctor about the possibility of replacing the drug with the risk of cholesterol levels.