HDL is cholesterol that functions to clean excess harmful cholesterol in the blood and bring it back to the liver to be removed from the body. Therefore, HDL (high-density lipoprotein) is referred to as 'good cholesterol'.
In addition to removing excess bad cholesterol, HDL also functions to prevent damage to blood vessel walls due to fat accumulation and keep them healthy. No wonder the cholesterol level on this one actually needs to be increased.
HDL levels are highly recommended to be higher than LDL (bad cholesterol) and triglyceride (fat) levels in the blood. It can protect you from many diseases, including atherosclerosis, heart disease, and stroke.
Recommended Normal HDL Level
In contrast to LDL, the higher the HDL level, the better the effect on the body. To determine the level of cholesterol, both HDL and LDL, you must first do a blood test. This examination is important, because cholesterol that is too high generally does not cause any symptoms.
The following are normal HDL levels for adults as determined from blood test results:
- Men: 45–60 mg/dL or more
- Women: 55–60mg/dL or more
If your HDL level is below the normal limit, you will be at higher risk of various diseases related to the heart and blood vessels, even if your LDL level is not high. Therefore, it is important to make efforts to increase HDL and keep it normal.
HDL is Good Cholesterol That Needs To Be Increase In This Way
Low levels of good HDL cholesterol in the blood can be overcome by making some dietary and lifestyle changes. This method has also been shown to be effective for lowering bad LDL cholesterol levels and maintaining normal total cholesterol levels.
Here are simple tips you can do:
1. Eat healthy food
The easiest way to increase HDL levels is to pay attention to the food you eat.
It's best to avoid or limit foods and drinks that contain saturated fats and trans fats, such as sausages, high-fat red meat, butter, and fried foods and baked goods.
Instead, you can eat foods that contain unsaturated fats such as omega-3s and are high in easily found fiber, such as whole wheat bread, whole wheat pasta, various types of fish, olive oil, avocado, chia seeds, oatmeal, nuts, and fruit and vegetables.
2. Maintain ideal body weight
Losing weight if you are overweight can increase HDL levels in your blood, as well as lower LDL levels. The trick is actually easy, namely controlling the portion and type of food, choosing foods high in protein and low in fat, and exercising regularly.
3. Exercise regularly
Doing regular exercise is also a natural way to increase HDL. If you don't normally exercise, start by walking for about 10-15 minutes a few times a week. After that, you can increase the intensity of the exercise slowly.
4. Quit smoking
Smoking can lower HDL levels in the blood. This is not only for active smokers, but also passive smokers. Therefore, immediately stop smoking to protect you and the people around you from the bad effects of smoking.
5. Limit alcohol consumption
Drinking alcohol is known to increase HDL levels. However, if excessive, alcohol will actually increase triglycerides in the blood and increase the risk of hypertension and atrial fibrillation.
Therefore, limit your alcohol consumption, which is no more than 2 glasses per day for men and no more than 1 drink for women.
Maintaining a healthy lifestyle as above is the key to increasing HDL or good cholesterol levels. The effects are not only that, but also the overall physical and psychological health. So, don't delay and change your lifestyle from now on.
To make sure your HDL levels are well controlled, you should consult your doctor regularly. It is recommended that you regularly check your cholesterol every 4-6 years from the age of 20, which is the age that is known to be prone to high cholesterol.
However, if you are known to have high cholesterol levels or risk factors for heart disease and diabetes, such as obesity or if you have a family history of these diseases, you may need to have more frequent tests.