Increase good cholesterol: 4 tips

Excessively high cholesterol levels damage our blood vessels and can increase the risk of cardiovascular disease. this is about LDL cholesterol. Low-density lipoprotein is responsible for transporting cholesterol from the liver to other organs. However, if the LDL cholesterol level rises and the body’s cells can no longer absorb cholesterol, the LDL cholesterol level in the blood rises. Too much LDL cholesterol can build up as plaque on the walls of blood vessels. Doctors speak of arteriosclerosis. As a result, the arteries narrow, blood circulation is impaired, and in the worst case, a heart attack or stroke can occur.

This is the LDL cholesterol antagonist high-density lipoprotein. HDL cholesterol is responsible for transporting cholesterol from the body’s cells to the liver for excretion. For this reason, a high level of HDL cholesterol can stop LDL cholesterol and effectively protect against vascular deposits. We explain below what can cause an increase in your HDL cholesterol level:

This increases your good HDL cholesterol

1. Endurance sports:

Anyone who plays sports regularly does a lot for their health. Endurance sports like jogging, walking, swimming or cycling have a positive effect on our immune system, strengthen our heart muscle and improve oxygen absorption. And our lipid metabolism also benefits, as our blood lipid levels drop and the ratio of HDL cholesterol increases. To achieve this effect, you should sweat for about 30 minutes about three times a week. Furthermore, regular endurance sports keep our blood vessels elastic, which also prevents arteriosclerosis.

2. Unsaturated fatty acids

Our diet has a significant impact on our cholesterol levels. Unhealthy saturated fats, found in processed meats, butter, and convenience foods, cause our blood lipids to skyrocket. On the other hand, healthy polyunsaturated fatty acids, such as omega-3 and omega-6 fatty acids, increase good HDL cholesterol and balance lipid metabolism. Healthy fatty acids are found in fatty fish, nuts, and certain vegetable oils such as rapeseed oil.

3. Healthy body weight

Many people are aware that obesity is bad for health. Excess kilos not only increases the risk of numerous metabolic diseases such as diabetes or hypothyroidism, but also increases the level of LDL cholesterol. The HDL value, on the other hand, is low. Why? Very often, overweight or obese people consume too much animal fat in their diet, which leads to extra pounds and elevated LDL cholesterol levels. To kill two birds with one stone, you must eat a balanced diet. Not only does this lead to long-term weight loss, but it also balances cholesterol levels.

4. Fiber

Fiber is an indigestible part of plant foods that is essential for a healthy and balanced diet. Among other things, they stabilize blood sugar levels, keep us full for a long time and stimulate digestion. Other than that, a diet rich in fiber can have a positive effect on your cholesterol level: fiber binds to bile acid and carries it out of the body with feces. Since the body needs bile acid to digest fat, and fat is made from cholesterol, it uses cholesterol from the blood. While this does not directly increase the HDL level, it does lower the LDL level.


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