Our body requires cholesterol to build healthy cells, but high cholesterol levels can increase the risk of your heart disease. But not all cholesterol is bad. HDL (high density lipoprotein), or good cholesterol, absorb cholesterol and bring it back to the heart, which then flushed from the body. High levels of HDL cholesterol can reduce the risk of heart disease and stroke. Nutritionist Pooja Malhotra describes the benefits of HDL cholesterol in Instagram videos, and how to underline to increase it in the body. Pooja said that although HDL cholesterol is largely determined by genetic factors, diet and lifestyle too, can help increase its level.
Here are some of the ways to increase HDL cholesterol:
1) Include friendly fats in your diet
Include friendly fat in your diet. You can get it from nuts and seeds, fatty fish, mustard oil, olives, avocados, and other foods.
2) Exercise regularly
We all know the importance of regular exercise. Pooja stated that aerobic exercise, high intensity exercise and strength training also helped increase HDL cholesterol levels.
3) Quit smoking
Quit smoking if you want to increase HDL cholesterol levels. Smoking presses HDL cholesterol levels in the blood.
4) Eat purple-colour fruits and vegetables
Including purple fruits and vegetables in your diet because it contains an antioxidant family called anthocyanin which helps increase HDL cholesterol levels.
5) Skip trans fat
Trans fat increases bad cholesterol levels, reducing HDL cholesterol levels, and also related to heart disease
According to the Center for Control and Prevention of Disease (CDC), HDL absorbed cholesterol and brought it back to the heart. It then flushed from the body by the heart. High HDL cholesterol levels can reduce the risk of heart disease and stroke. The CDC also suggests several ways to prevent high cholesterol by making changes to your lifestyle. By leading a healthy lifestyle, you can help keep your cholesterol level in a healthy range and reduce the risk of heart disease and stroke.
So, if your cholesterol level is worried about you, immediately make changes to your lifestyle. Also, do periodic tests or playback to ensure the LDL level (low-density lipoprotein, also called “bad” cholesterol) and HDL cholesterol in your blood Disclaimer: This content includes suggestions only provides generic information. This is not a replacement for medical opinions that meet the requirements. Always consult with your own specialist or doctor for more information. NDTV does not claim responsibility for this information.