People have a misconception that cholesterol always creates a dangerous situation in our regular life. But as per the findings of medical science, our system requires a certain level of cholesterol in the bloodstream. Generally two types of cholesterol are found in our body. One is low density lipo protein or LDL, which is known as “bad” cholesterol and the other one is high density lipo protein or HDL as “good” cholesterol. When this low density lipo protein becomes higher and high density lipo protein becomes lower, then we can suffer from severe health disorders.
This HDL helps our system to clean the walls of the blood vessels in our body. It is also the most important agent for cleaning of excess quantity of bad cholesterol. That is why, it is important to maintain a certain required level of good cholesterol in the bloodstream. Sometimes the doctors prescribe patients to examine the cholesterol level in their blood. This means they are being instructed to measure the level of HDL in the body. Generally forty to sixty mg/dL is considered as the normal level. When it becomes higher or drops down from the normal range then it creates various problems.
It is not at all a tough job to maintain a normal cholesterol level in a constant way. For this propose you need to change your lifestyle and develop healthy food habits. Provided here are some of the best tips which can help you to maintain a normal level of HDL cholesterol in blood:
1. Try to eat proper food
If you want to keep your cholesterol level within normal range, then you must try to give special attention towards your food habit. You must try to avoid consuming those foods in which excessive quantity of saturated fat is present. Therefore, stay away from food like meat, dairy products, butter, eggs, etc. These types of saturated fats can increase your LDL level of cholesterol. Such fat do increases your HDL level too, but not to that extent. You must try to select those foods which are rich in fat. Such foods assist to increase your HDL level and simultaneously reduce your LDL level. Monounsaturated and polyunsaturated fats are the most effective ones for this purpose. Hence switch over to those foods that are good sources of these two essential fats. Eat lots of fishes, some special varieties of nuts, some vegetable oils, olive, peanuts, canola, etc.
2. Increase your mobility and indulge in more physical activities
Most of the doctors believe that the most effective way to increase your HDL level of cholesterol is by means of regular exercises such as walking, jogging, cycling and many other light exercises. These exercises can help in losing your body weight and improvement in your cardiovascular activity. Besides these, exercises can also increase your rate of heart beat, which is very effective method for increasing your HDL level of cholesterol.
3. Maintain healthy weight
Excessive body weight is never good for your health. It is one of the major obstacles in the path of increasing your HDL cholesterol level. That is why it is most important to keep your body weight under control by the help of exercise and healthy diet. People who suffer from obesity must try to reduce their body weight immediately, so that the HDL level can increase in their blood.
4. Consume more of omega 3
Omega 3 is an essential fatty acid fat which can help your system to raise the HDL level in blood. It is also helpful for reducing your LDL level. You must try to consume generous quantity of omega 3 fatty acid which is mostly found in various types of fishes and flax seed.
5. Quit smoking
Smoking is another important factor which can reduce the HDL cholesterol level drastically. Besides this, it can increase the possibility of forming blood clots. People, who are already addicted to smoking, must try to stop the habit immediately. There are several ways which can helps them to quit smoking, such as different types of mediation, therapies, yoga, etc.
6. Magnesium supplement
Magnesium has several positive effects on the body. It can increase your HDL cholesterol level. It can also help you to maintain a regular blood flowing capacity, maintenance of normal blood pressure, prevents heart attack and maintenance of regular heartbeat. Thus, it is very important for everybody to consume magnesium supplements on a regular basis. Various types of magnesium supplements are available in medicine form. But before you use these supplements, you must consult the doctor.
7. Moderate level of alcohol consumption
Moderate level of alcohol consumption also increases the HDL level in blood from five to fifteen percent. But again, excessive quantity of alcohol intake is not at all good for your health. If you can consume limited quantity of alcohol per day, you may get various positive effects.
