Living a healthy life means that you have a relatively low amount of unhealthy fats in the body. In that case you have proportionally more HDL compared to LDL in the blood, which can be used to purify the body of unwanted fats. HDL is at odds with LDL levels. What does High-Density Lipoprotein mean and how can you increase HDL to reduce the risk of cardiovascular disease?

Increase HDL

• Function of HDL
• HDL reduces the risk of death from blood clots
• How can you boost good cholesterol?
• Reduce unhealthy carbohydrates
• Vitamins stimulate the liver
• Unsaturated fats
• Smoking and alcohol consumption
• Improve metabolism and increase HDL

Function of HDL

High-Density Lipoprotein functions, among other things, to enable fat transport in the blood. In addition, it has the property of absorbing cholesterol from body tissue, but can also remove cholesterol retained within a fatty streak. HDL is produced by the liver and also has the property of being reused within the body. Because of its fat-dissolving properties and the possibility of reuse, cholesterol linked to HDL is called healthy cholesterol. It offers the opportunity to reduce arteriosclerosis, which reduces the risk of cardiovascular disease.

HDL reduces the risk of death from blood clots

To live a healthy life it is important to have a relatively high level of HDL in the body. Good cholesterol does not refer to the cholesterol that we normally find in food. About twenty to thirty percent of blood cholesterol consists of HDL cholesterol. Research has shown that HDL helps prevent fatty deposits in veins, because HDL can transport fat and remove it from tissue. Removed fats are separated by the liver, after which the HDL is reused. It is assumed that a five percent higher HDL cholesterol level in the blood results in a quarter lower risk of cardiovascular disease.

How can you boost good cholesterol?

It is therefore necessary to stimulate the share of healthy HDL within the total cholesterol. To this end, there are a number of ways to increase the share of HDL by applying useful tips. How can you increase the amount of HDL relatively present in the body by adopting a healthy lifestyle, thereby removing deposited fats in veins and arteries?

Reduce unhealthy carbohydrates

A low HDL value is often due to being overweight. Being overweight means that there is an excess of unhealthy LDL cholesterol in the blood, which means that fats in the blood cannot be sufficiently removed and therefore become clogged. Excess weight is therefore directly linked to diseases such as:

• arteriosclerosis: the cross-section of the veins decreases due to fatty deposits. This also makes it more difficult for blood to flow through the body, so blood pressure must be increased;
• myocardial infarction: the coronary artery becomes blocked and part of the heart may die;
• pulmonary embolism: a blockage in the small veins to the lungs due to thrombosis or a blood clot;
• cerebral infarction, TIA and stroke: the artery in the brain becomes blocked, causing a stroke, cerebral infarction or temporary TIA.

To reduce the risk of these diseases, one should have a relatively high HDL level by losing weight. Unhealthy carbohydrates show a high peak of glucose in the blood, which causes insulin to counteract the glucose and the feeling of hunger returns. Low-glucose carbohydrates are the basis for healthy weight loss. The viscosity of the blood also decreases by consuming healthy carbohydrates.

Vitamins stimulate the liver

The liver produces HDL, which allows cholesterol to be transported in the body and removed from tissues. In other words, a properly functioning liver ensures that the amount of HDL present remains relatively high. An important source of nutrition for the liver are vitamins. With an increasing amount of vitamins in the body, the liver also works more actively, so that HDL increases relatively. Take a glass of orange juice or lemon juice solution in the morning, afternoon and evening to stimulate the liver.

Unsaturated fats

Many people find it delicious to eat meat with a nice fat edge on it. That fat is therefore typically not good for the body, because it quickly increases the LDL level in the body. To prevent this, unsaturated fats should be consumed. Think of fats from fish, nuts, olive oil, products made from soy beans, boiled chicken breast without skin, a lean piece of cow or pig is also only possible to a limited extent. These unsaturated fats are good for the blood and ensure that many bodily functions run better. Switch to unsaturated fats to prevent the risk of fat storage in the body.

Smoking and alcohol consumption

Ingesting a modest amount of alcohol reportedly causes HDL levels to rise. The liver is stimulated extra by some alcohol. Consider a glass of wine a day and that is also good for the viscosity of the blood. Excessive use of alcohol, on the other hand, causes the liver to spend too much time breaking down alcohol. Body toxins increase, which only increases blood pressure. So limit alcohol consumption to a minimum. Stopping smoking ensures that the body has lower blood pressure.

Improve metabolism and increase HDL

Exercise is always good. It stimulates the combustion of energy and thus influences the amount of unhealthy fats present in the body. By exercising more, the metabolism also increases. To additionally improve metabolism, it is good to eat smaller meals more often. This means that the body remains active, there is a continuous energy demand from the body and no fat is stored.

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