How to increase the level of “good” cholesterol: tips on nutrition and lifestyle

There are two main groups of lipoproteins: low-density lipoproteins (LDL) and high-density lipoproteins (HDL). LDL is sometimes called “bad” cholesterol, while HDL is called “good” cholesterol.

According to the Cleveland Clinic, LDL cholesterol causes plaque formation and can eventually lead to heart attack and stroke. HDL, in turn, works as a kind of “cleaner”. It removes bad LDL cholesterol from the blood, delivering it to the liver for elimination.

When HDL levels drop to low levels, the risk of heart disease increases. To maintain the level of HDL-cholesterol, experts recommend following simple rules:

• follow a healthy, well-balanced diet. This includes following a Mediterranean diet rich in vegetables, fruits, nuts, whole grains, lean plant or animal protein, and fish;
• limiting consumption of trans fats, processed meats, refined carbohydrates, and sweetened beverages;
• do sports regularly. Experts recommend engaging in moderate-intensity physical activity for at least 150 minutes. per week;
• monitor body weight;
• give up smoking;
• control blood sugar and blood pressure indicators.