Hdl cholesterol levels are elevated in your liver, so it does not build up in your bloodstream. Ldl cholesterol builds up in the walls of the arteries, making them difficult and narrow. If you have too little HDL cholesterol and a high LDL cholesterol, you may be diagnosed with elevated cholesterol, angina (often referred to chest pain), heart attack, and stroke. According to CNN.com/healthline.com/, there are simple ways to raise HDL cholesterol levels and shield your heart health.
Best Exercise To Increase Hdl
Regular exercise is an essential component of a healthy lifestyle, and it can also raise HDL cholesterol levels. Aerobic activities, such as running, biking, and swimming, as well as moderate weight training, can help to raise those healthy cholesterol levels.
1. Consume Olive Oil
Olive oil is one of the most healthful fats available. Olive oil was the only source of monounsaturated fat that reduced heart disease risk, according to a large review of 42 studies (4 ). An rise in HDL cholesterol has also been found in studies, which has been one of olive oil’s heart-healthy benefits. Polyphenols are a form of antioxidants ( 5, 6, -. Extra virgin olive oil has more polyphenols than processed olive oils, although the amount can also vary among different brands and brands. According to one report, 200 healthy young males were given about 2 tablespoons (tbsp) [25 milliliters [ml]) of different olive oils per day for three weeks. Participants’ HDL levels increased significantly after they consumed the olive oil with the highest polyphenol content (no. -. In another study, when 62 older adults consumed about 4 tbsp (50 ml) of high polyphenol extra virgin olive oil every day for six weeks, their HDL cholesterol increased (–. Olive oil also improved HDL levels in studies involving older people and people with elevated cholesterol, as well as raising HDL levels ( 7, 8, 9). Select high-quality, accredited extra virgin olive oils, which tend to be the highest in polyphenols whenever possible.
Bottom line: A extra virgin olive oil with a high polyphenol content may raise HDL levels in healthy people, older adults, and people with elevated cholesterol. Extra virgin olive oil is now available online.
2. Follow A Low Carb Or Ketogenic Diet
A low carb and ketogenic diets have a variety of health benefits, including weight loss and reduced blood sugar levels. They also show that they can raise HDL cholesterol in people with lower blood pressures. People with obesity, insulin resistance, or diabetes are excluded from this group (10, 11, 1-. Researchers divided people with type 2 diabetes into two groups in one study. One group followed a diet that contained fewer than 50 grams (g) of carbs per day. The other group was on a high carb diet. Despite losing weight, the low carb group’s HDL cholesterol increased almost twice as much as the high carb group’s (10) ten percent). In another report, people with obesity who followed a low carb diet had an increase in HDL cholesterol of 5 mg/dl overall. On the other hand, the participants who followed a low fat, high carb diet had a decrease in HDL cholesterol (1-. This may be partially because people with low carb diets eat higher amounts of fat. According to a study of overweight women, eating a high amount of meat and cheese raised HDL levels by 5–8%, relative to a higher carb diet (1-. It’s important to note that the Danish Dairy Research Foundation sponsored this research, which may have influenced the study’s findings. In addition to raising HDL cholesterol, these studies show that very low-carb diets can reduce triglycerides and raise other risk factors for heart disease.
Bottom Line: In people with diabetes and obesity, low carb and ketogenic diets typically raise HDL cholesterol levels.
Purpose of investigation Low HDL-cholesterol (HDL-C) levels are a good predictor of cardiovascular disease risk and can be improved with regular exercise. However, raising HDL-C levels pharmacologically hasn’t produced any convincing clinical benefits. According to this, research has recently concentrated on finding drugs that enhance HDL function, with exercise being a potential therapy. The aim of this report is to summarize the effects of exercise interventions on HDL function. The effects of exercise and lifestyle interventions on HDL’s key atheroprotective functions, including cholesterol efflux, antioxidative, and anti-inflammatory properties, were investigated. To aid in the interpretation of the reviewed findings, differences in study design, study population, and assays are discussed. Summary There are mixed evidence that regular aerobic exercise increases cholesterol lowering, as new studies show that an exercise dose threshold must be exceeded in order to achieve positive effects. Exercise has been shown to have an effect on HDL’s antioxidative and anti-inflammatory properties. Although exercise may be a potential therapeutic intervention to raise HDL function, more and larger studies are needed to determine which HDL function(s) are most responsive to regular exercise and what dose of exercise elicits the most improvements in HDL functionality.
Keywords: cholesterol lowering, exercise tolerance, inflammation, lifestyle change, and oxidative stress are all examples.
Lifestyle changes, including adhering to a healthy diet and regular exercise, are considered the key to lowering cardiovascular disease (CVD) risk and a first-line intervention in the management of the blood lipid profile. Both acute and chronic aerobic exercise raise plasma HDL-C) levels in a dose-response manner, with exercise volume rather than intensity having a greater effect on HDL-C response to exercise [1,2]. The plasma concentration of large HDL particles also increases as a result of aerobic exercise . However, the effects of regular exercise on the plasma HDL profile can vary widely among groups and individuals [2–4]. In addition, despite strong epidemiological evidence pointing to an inverse relationship between HDL-C and CVD risk, recent randomized, controlled drug trials have failed to improve CVD outcomes despite significantly raising HDL-C levels. These results indicate that HDL-C is not a therapeutic target, and has resulted in a greater emphasis on finding drugs that enhance HDL functionality rather than HDL-C quantity. Exercise can be used as a potential treatment for HDL’s atheroprotective functions. HDL’s atheroprotective functions include reverse cholesterol transport, reduction of vascular inflammation, and reduced oxidative stress. Although exercise does raise HDL-C levels, its effects on HDL function are less well understood. Several exercise experiments have shown that HDL functionality has been enhanced, including cholesterol efflux capacity (CEC), antioxidative, and anti-inflammatory properties. Hence, this review will summarize the key findings of exercise interventions on HDL function. Open in a new window.