9 Effective Ways to Boost Your HDL Cholesterol Levels and Help Prevention of Cardiovascular Diseases

Cardiovascular diseases (CVDs) are the leading cause of death globally, taking an estimated 17.9 million lives each year. CVDs are a group of disorders of the heart and blood vessels and include coronary heart disease, cerebrovascular disease, rheumatic heart disease and other conditions. More than four out of five CVD deaths are due to heart attacks and strokes, and one third of these deaths occur prematurely in people under 70 years of age.

Actions to be taken include:

1. Incorporate Olive Oil into Your Diet

Olive oil, rich in heart-healthy monounsaturated fats and antioxidants, can significantly increase HDL levels, especially when consumed in its extra virgin form.

2. Follow a Low Carb or Ketogenic Diet

Low carb and ketogenic diets have been shown to raise HDL cholesterol levels, particularly in individuals with obesity or diabetes.

3. Stay Physically Active

Regular exercise, especially high-intensity workouts, can elevate HDL levels while enhancing its anti-inflammatory and antioxidant properties.

4. Add Coconut Oil to Your Meals

Despite concerns about its saturated fat content, coconut oil has been found to raise HDL cholesterol levels and improve the LDL to HDL ratio in some studies.

5. Quit Smoking

Quitting smoking can lead to a significant increase in HDL levels, thereby reducing the risk of heart disease.

6. Achieve and Maintain a Healthy Weight

Weight loss, achieved through various methods including calorie reduction and lifestyle modifications, is associated with higher HDL levels.

7. Embrace Purple Produce

Fruits and vegetables rich in anthocyanins, such as eggplant, red cabbage, blueberries, blackberries, and black raspberries, have been linked to increased HDL cholesterol levels.

8. Include Fatty Fish in Your Diet

Omega-3 fatty acids found in fatty fish like salmon and mackerel can raise HDL levels and improve overall heart health. Some types of fatty fish that may help raise HDL cholesterol include: salmon, herring, sardines, mackerel, anchovies…

9. Avoid Artificial Trans Fats

Artificial trans fats, commonly found in processed foods, can lower HDL levels and increase inflammation, making it crucial to avoid them.

Maintaining healthy HDL levels is essential for reducing the risk of heart disease.

In summary, while genetics play a role in HDL levels, adopting healthy lifestyle habits can significantly increase HDL cholesterol, leading to better heart health and overall well-being.

Source:
https://www.medicalnewstoday.com/articles/318598#avoid-trans-fats
https://www.who.int/health-topics/cardiovascular-diseases#tab=tab_1.