High-density lipoprotein (HDL) cholesterol is the “good” cholesterol that helps protect your heart from disease. But when it gets too high, it can lead to a variety of health problems. Fortunately, there are several lifestyle changes you can make to help reduce your HDL cholesterol and keep your heart healthy. Let’s take a look at what you can do.
1. Exercise Regularly
Regular exercise is one of the most effective ways to reduce your HDL cholesterol. Aim for at least 150 minutes of moderate-intensity physical activity or 75 minutes of vigorous activity each week. You should also aim to get two or three days of strength training each week. You don’t have to spend hours in the gym or on the treadmill to get the benefits of exercise. Even a brisk walk or a few sets of squats can help raise your HDL levels.
2. Quit Smoking
Smoking is bad for your overall health, and it can also increase your risk of developing heart disease. Quitting smoking is one of the best things you can do to reduce your HDL cholesterol. If you’re having trouble quitting, talk to your doctor about medications or other options that can help.
3. Eat Healthy Foods
Eating a healthy, balanced diet is important when it comes to reducing your HDL cholesterol. Foods that are high in fiber, such as fruits, vegetables, and whole grains, can help lower your HDL levels. Try to limit foods that are high in saturated fats and trans fats, as these can increase your HDL cholesterol. Also, pay attention to your portion sizes and make sure to eat enough protein throughout the day.
4. Limit Alcohol Intake
Drinking too much alcohol can increase your HDL levels, so try to limit your intake. The American Heart Association recommends that women have no more than one alcoholic drink a day, and men have no more than two drinks a day. If you’re having trouble cutting back, talk to your doctor about strategies that can help.
5. Lose Weight
If you’re overweight or obese, losing weight can help reduce your HDL cholesterol levels. Try to incorporate healthy lifestyle changes into your routine, such as regular exercise and a healthy diet. Also, try to focus on losing weight slowly and steadily, as this is the best way to keep it off in the long run.
6. Take Supplements
In addition to making lifestyle changes, you may also want to consider taking supplements to help reduce your HDL cholesterol. Omega-3 fatty acids and niacin have been shown to help lower HDL levels. Talk to your doctor about the best supplements for your needs.
7. Check Your Medications
Some medications can increase your HDL cholesterol levels, so make sure to talk to your doctor about your medications. If you’re taking a medication that could be causing your HDL levels to increase, your doctor may be able to switch you to another medication that won’t have this side effect.
8. Get Regular Checkups
It’s important to get regular checkups with your doctor, even if you’re healthy. Your doctor can check your HDL levels and provide advice on how to keep them in check. He or she can also monitor your progress and make sure that any lifestyle changes you’ve made are having a positive effect.
9. Reduce Stress
Stress can cause your HDL levels to increase, so it’s important to manage your stress levels. Try to incorporate relaxation techniques into your daily routine, such as yoga, meditation, or deep breathing exercises. Other stress-relieving activities, such as spending time outdoors, listening to music, or reading, can also help.
10. Get Enough Sleep
Getting enough sleep is important for your overall health, and it can also help reduce your HDL cholesterol. Aim for seven to nine hours of sleep each night, and make sure to stick to a consistent sleep schedule. If you’re having trouble sleeping, talk to your doctor about strategies that can help.
Conclusion
Reducing your HDL cholesterol is an important part of keeping your heart healthy. Incorporating lifestyle changes, such as exercising regularly, eating a healthy diet, quitting smoking, and reducing stress, can help reduce your HDL levels. You may also want to consider taking supplements or switching medications to help lower your HDL cholesterol. Finally, make sure to get regular checkups with your doctor to monitor your progress.