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Hyderabad, July 3, 2024 – Lifestyle measures are crucial to increasing high-density lipoprotein (HDL) cholesterol, also known as “good” cholesterol, according to a top neurologist. Dr. Sudhir Kumar from Indraprastha Apollo Hospitals, Hyderabad, highlighted the significance of lifestyle choices in managing HDL levels and reducing the risk of cardiovascular diseases.
Taking to the social media platform X, Dr. Kumar explained that low HDL cholesterol levels can elevate the risk of heart attack and stroke. Conversely, higher levels of good cholesterol provide protective benefits against heart attacks, strokes, and premature death. He emphasized that lifestyle measures are essential for increasing HDL-C levels and shared several actionable tips.
Importance of Adequate Sleep
Dr. Kumar emphasized the importance of good sleep, recommending seven hours per night to maintain high HDL-C levels. He pointed out that HDL-C levels sharply reduce in individuals sleeping for four hours or less.
Exercise for Heart Health
Aerobic exercises such as running, brisk walking, cycling, or swimming are vital. Dr. Kumar advised aiming for 4-5 sessions per week of aerobic exercise, complemented by three sessions per week of resistance training. He noted that a combination of aerobic exercises and strength training yields more significant benefits for HDL-C levels than either type alone.
Quitting Smoking
Quitting smoking is crucial, as smoking reduces HDL-C levels. Dr. Kumar highlighted that HDL-C levels increase after smoking cessation.
Hydration
Adequate hydration is also essential. Dr. Kumar explained that chronic under-hydration and habitual low water intake are linked to higher cardiometabolic risks, including low HDL-C levels.
Dietary Recommendations
Dr. Kumar recommended several dietary changes to boost HDL-C levels:
- Olive oil, avocados, nuts, and seeds: Incorporate healthy fats from these sources into your diet.
- Low carbohydrate diet: Helps manage weight and improve HDL-C levels.
- Purple produce: Consume fruits and vegetables rich in anthocyanins, such as eggplant, red cabbage, blueberries, blackberries, and black raspberries.
- Fatty fish: Regular consumption of fatty fish like salmon, tuna, mackerel, and sardines can significantly boost HDL levels.
Beverage Choices
Dr. Kumar advised drinking black coffee (five cups or more per day) without additives, noting its association with higher HDL-C levels. He added that green tea consumption does not affect HDL-C levels.
Weight Management and Stress Reduction
Maintaining a healthy weight is crucial. Dr. Kumar recommended weight loss for those who are obese or overweight. Managing stress through meditation, relaxation, periodic vacations, and engaging in hobbies is also essential for maintaining healthy HDL-C levels.
Dr. Kumar’s insights underline the importance of lifestyle choices in managing cholesterol levels and reducing cardiovascular risks. By adopting these measures, individuals can improve their heart health and overall well-being.
