If you have had your cholesterol test recently, you might be familiar with the term HDL and LDL. Above the age of 30, doctors prescribe a cholesterol test every year. Why they do so ? C'mon let us see the importance of HDL in our health.
What is HDL ?
HDL is High Density Lipoprotein. In a layman's term, it is the good cholesterol. It reduces the risk of heart diseases. I hope this simple explanation is enough to go ahead.
What does low levels of HDL implies ?
It implies that the risk of getting heart disease is a bit more.
What are the reasons for low HDL ?
- very sedentary lifestyle which involves less or no exercise would result in low HDL
- smoking decreases HDL
- high body mass index is a reason for low HDL
- food habits with very less amount of fat is also a reason for low HDL
- eating more sugars or simple carbohydrates increases LDL and decreases HDL.
Can we increase HDL with decreasing fat intake ?
NO. Decreasing fat by a low fat diet decreases both HDL and LDL. Instead we need to lower LDL and increase HDL for a healthy heart.
Can we increase HDL with increasing fat intake ?
NO. Increasing fat intake increases both LDL and HDL.
What is the solution than ?
- If you are smoking, you could reduce it.
- If you are obese, try to reduce body weight.
- If you are having a sedentary lifestyle, try to do cardio exercises.
- If you are not having a proper food diet, consult a dietician and discuss with him/her. They could frame you a heart healthy diet.
- Reduce the intake of saturated and trans fats.
- Increase foods with more mono and polyunsaturated fatty acids.
What are the foods those help to increase HDL ?
- Oils - Olive Oil, Canola Oil and Peanut Oil
- Nuts - Walnut, Peanut, Pistachios and Almonds
- Fruits - Apple, Avocado
- Seeds - Flax Seeds and Chia Seeds
- Beans and Legumes
- Oats
- Fish - Salmons and Sardines
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Nuts like Almonds, Peanuts, Brazil Nuts, Pistachios and Walnuts |
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Chia Seeds, soaked |
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Flax Seeds |
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Beans and Legumes |
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Apples and Avocados |
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Avocados |
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Oats absorbs LDL and increases HDL |
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Salmon fish is rich in Omega 3 |
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Sardine or Chala Meen or Mathi is rich in Omega 3 |
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