How is Cholesterol Increased? – Cholesterol is a waxy substance this is found in the blood. The human body needs cholesterol to produce healthy cells. But if your cholesterol level is high then it can increase the risk of heart disease and heart attack. Also, medications can help to improve your cholesterol level. On the other hand, you can also improve your cholesterol level with lifestyle changes. If you want to know How is Cholesterol Increased? then stop searching anywhere and read this blog at the last point.
Lower cholesterol is usually better but in rare cases, low levels of cholesterol are associated with some health problems like cancer, hemorrhagic stroke, depression, anxiety, preterm birth, and low birth weight if you are pregnant and have a low cholesterol level. So, HDL cholesterol is the cholesterol you want more of. Also, this is cold as the “good” cholesterol because this saves you from heart disease.
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What are the causes of Low Cholesterol?
If you have a very low cholesterol level then because of:
- A rare disorder that runs in your family
- Malnutrition (it means if you are not eating enough, or not eating healthy foods)
- Malabsorption (which means your body doesn’t absorb enough fat)
- Anemia (low red blood cell count)
- Thyroid issues
- Liver disease
- Some types of infections (like hepatitis C)
- Severe illness or injury
How is Cholesterol Increased?
Cholesterol plays a very important role in the body. All the cholesterol is not bad for you both HDL and LDL are essential but sometimes the problem is created when HDL levels are too much low. Along with this, LDL levels are too much high. Let’s start with the Best Ways To Increase Your HDL Cholesterol Levels.
1. Eat Heart-Healthy Foods
- Reduce Saturated Fats
Saturated Fats found in red meat as well as full-fat dairy products, can raise your total cholesterol level. So, consume less saturated fats because it can reduce your low-density lipoprotein cholesterol (“Bad” Cholesterol).
- Eat Foods Rich in Omega-3 Fatty Acids
Omega-3 fatty acids never affect the LDL cholesterol but they have other heart-healthy benefits like lowering blood pressure. The foods that are rich in omega-3 are salmon, mackerel, herring, walnuts, and flaxseeds.
- Increase Soluble Fiber
Soluble Fiber lowers the absorption of cholesterol into your bloodstream. This is widely found in the foods of kidney beans, oatmeal, brussels sprouts, apples, and pears.
- Add Whey Protein
Whey Protein is widely found in dairy products. Some studies show that whey protein lowers both LDL cholesterol as well as total cholesterol and blood pressure.
2. Do Exercise and Increase Your Physical Activity
Exercise is one of the best ways to improve cholesterol. Yes, moderate physical activity highly helps to raise high-density lipoprotein (HDL) cholesterol (“Good” Cholesterol). People should do at least 30 minutes of exercise five times a week. Also, do vigorous aerobic activity for more than 20 minutes three times a week. Physical activity includes walking, running, swimming, billing, rollerblading, or whatever you want to do.
3. Quit Smoking
If you are quitting smoking then it can improve your HDL cholesterol level. The benefits include:
- Firstly, within 20 minutes of quitting, your blood pressure, as well as heart rate, recover from the cigarette-induced spike
- Secondly, if you are quitting smoking in three months then your blood circulation and lung function begin to improve
- Thirdly, if you are quitting smoking within a year then your risk of heart disease is half that of a smoker
4. Lose Weight
If you are carrying even a few extra pounds then it contributes to high cholesterol. Also, if you drink sugary beverages, switch to tap water. Low-carb and ketogenic diets provide you with various benefits like weight loss and lower blood sugar levels. Research shows that low-carb and ketogenic diets raise the HDL cholesterol level. If you crave something sweet then you can try sherbet or candies or jelly beans. In simple words, if you are overweight then losing your extra pounds helps in increasing your HDL levels and cutting your LDL (bad) cholesterol levels.
In the given blog we give you complete information regarding How is Cholesterol Increased? We hope this information confirms helpful to you. Well, if you are looking for a dietitian for your health that makes a diet plan for you online then must contact Dietitian Priyanka now. She is a well-experienced and demanding dietitian making amazing diet plans for several years at the best prices. Click Here!
Frequently Asked Questions (FAQs)
Question 1. What are the risks of low cholesterol?
Answer. Very low cholesterol cause a problem, there are very rare cases that are:
- Brain bleeding
- In pregnant ladies, preterm birth or low birth weight
Question 2. What are the Symptoms Of Low Cholesterol?
Answer. Here are some symptoms of low cholesterol that include:
- Difficulty making a decision
- Changes in your mood, sleep, or eating patterns