高密度脂蛋白膽固醇 HDL-C
High-Density Lipoprotein Cholesterol (HDL-C): "Good" Cholesterol
*HDL-C, known as "good" cholesterol, transports excess cholesterol from blood vessels back to the liver for metabolism, helping protect cardiovascular health. Higher HDL-C levels are associated with a lower risk of cardiovascular disease.
*Normal Range
Ideal Values: ≥40 mg/dL
*Causes of Low HDL-C
-Lifestyle Factors:
Lack of exercise, smoking, excessive alcohol consumption, or a high-sugar diet.
-Metabolic Issues:
Obesity, diabetes, or metabolic syndrome.
-Genetic Factors:
Familial low HDL syndrome.
*Risks of Low HDL-C
Low HDL-C levels impair the removal of cholesterol from blood vessels, increasing the risk of atherosclerosis, heart disease, and stroke.
*How to Increase HDL-C Levels?
-Regular Exercise:
Engage in 150 minutes of aerobic exercise per week (e.g., brisk walking, running, swimming) to significantly boost HDL-C levels.
-Healthy Diet:
Increase intake of foods rich in unsaturated fats, such as olive oil, nuts, and fatty fish.
Reduce consumption of high-sugar and trans-fat-containing foods.
-Quit Smoking and Limit Alcohol:
Quitting smoking quickly improves HDL-C levels. Moderate alcohol consumption may raise HDL-C, but avoid excessive drinking.
-Maintain a Healthy Weight:
Losing weight, particularly abdominal fat, can effectively raise HDL-C.
-Manage Chronic Conditions:
Control diabetes, metabolic syndrome, and other underlying health issues.
*Conclusion
HDL-C acts as a protective factor for cardiovascular health. Higher levels correlate with lower cardiovascular risk. Healthy eating, regular exercise, and quitting smoking can effectively increase HDL-C levels and reduce the risk of heart disease and stroke. Regular cholesterol monitoring is essential for maintaining cardiovascular health.
*HDL-C, known as "good" cholesterol, transports excess cholesterol from blood vessels back to the liver for metabolism, helping protect cardiovascular health. Higher HDL-C levels are associated with a lower risk of cardiovascular disease.
*Normal Range
Ideal Values: ≥40 mg/dL
*Causes of Low HDL-C
-Lifestyle Factors:
Lack of exercise, smoking, excessive alcohol consumption, or a high-sugar diet.
-Metabolic Issues:
Obesity, diabetes, or metabolic syndrome.
-Genetic Factors:
Familial low HDL syndrome.
*Risks of Low HDL-C
Low HDL-C levels impair the removal of cholesterol from blood vessels, increasing the risk of atherosclerosis, heart disease, and stroke.
*How to Increase HDL-C Levels?
-Regular Exercise:
Engage in 150 minutes of aerobic exercise per week (e.g., brisk walking, running, swimming) to significantly boost HDL-C levels.
-Healthy Diet:
Increase intake of foods rich in unsaturated fats, such as olive oil, nuts, and fatty fish.
Reduce consumption of high-sugar and trans-fat-containing foods.
-Quit Smoking and Limit Alcohol:
Quitting smoking quickly improves HDL-C levels. Moderate alcohol consumption may raise HDL-C, but avoid excessive drinking.
-Maintain a Healthy Weight:
Losing weight, particularly abdominal fat, can effectively raise HDL-C.
-Manage Chronic Conditions:
Control diabetes, metabolic syndrome, and other underlying health issues.
*Conclusion
HDL-C acts as a protective factor for cardiovascular health. Higher levels correlate with lower cardiovascular risk. Healthy eating, regular exercise, and quitting smoking can effectively increase HDL-C levels and reduce the risk of heart disease and stroke. Regular cholesterol monitoring is essential for maintaining cardiovascular health.