Low HDL cholesterol. Good cholesterol.

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Hello good evening, It will be better to take a proper personalized dietary consultation with a qualified dietician for your health issues. Further just stop to take any maida Or refined flour and oil in your routine diet. No deep fry foods, air fry foods, bakery items, butter, cream and all such foods should not be included in your meal.

you need a customized diet plan and lifestyle changes now. go to visit your nearby dietician or you can consult me on practo for a video consultation by the given link below👇. https://www.practo.com/ahmedabad/therapist/amrita-kumari-dietitian-nutritionist

take proper balanced diet with plenty of water about 3-4 ltrs a day. use more green foods, like seasonal fruits and vegetables regularly. thanks for asking your query here I hope my suggestions will be helpful to you. wishing you a healthy life ahead🥰.

Improve nuts and good quality of oil seeds in your diet.

for more details please contact me on practo

In Medical condition need follow proper and right balance diet so plz consult with dietician.

Understanding and Managing Low HDL Cholesterol Introduction High-density lipoprotein (HDL) cholesterol is often referred to as the "good" cholesterol because it helps remove other forms of cholesterol from your bloodstream. Higher levels of HDL cholesterol are associated with a lower risk of heart disease. Conversely, low levels of HDL cholesterol can increase your risk. This guide explores the causes of low HDL cholesterol, its health implications, and strategies for managing and increasing HDL levels. 1. What is HDL Cholesterol? Function: HDL cholesterol helps transport cholesterol from the arteries to the liver, where it can be processed and removed from the body. It has anti-inflammatory and antioxidant properties, which help protect against cardiovascular disease. Optimal Levels: Men: 40 mg/dL or higher Women: 50 mg/dL or higher 2. Causes of Low HDL Cholesterol Lifestyle Factors: Poor Diet: Diets high in refined carbohydrates, sugars, and unhealthy fats. Lack of Physical Activity: Sedentary lifestyle with minimal exercise. Smoking: Tobacco use lowers HDL levels. Obesity: Excess weight, particularly around the abdomen. Medical Conditions: Type 2 Diabetes: Insulin resistance can lower HDL cholesterol. High Triglycerides: Often associated with low HDL levels. Genetic Factors: Family history of low HDL cholesterol. 3. Health Implications of Low HDL Cholesterol Increased Risk of Cardiovascular Disease: Low HDL levels are linked to a higher risk of heart attack and stroke due to less efficient removal of cholesterol from the arteries. HDL's protective anti-inflammatory and antioxidant effects are diminished. Metabolic Syndrome: Low HDL cholesterol is one of the components of metabolic syndrome, which also includes high blood pressure, high blood sugar, high triglycerides, and abdominal obesity. 4. Strategies to Increase HDL Cholesterol Dietary Changes: Healthy Fats: Increase intake of monounsaturated and polyunsaturated fats found in olive oil, avocados, nuts, seeds, and fatty fish. Whole Grains: Include whole grains like oatmeal, quinoa, and brown rice in your diet. Fruits and Vegetables: Eat a variety of colorful fruits and vegetables to boost fiber intake and provide antioxidants. Limit Trans Fats: Avoid trans fats found in processed foods, fried foods, and baked goods. Moderate Alcohol Consumption: Moderate intake of alcohol, especially red wine, has been shown to increase HDL levels. Physical Activity: Regular Exercise: Engage in at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week. Strength Training: Include strength training exercises at least twice a week. Lifestyle Modifications: Quit Smoking: Smoking cessation can significantly improve HDL levels. Maintain a Healthy Weight: Losing excess weight, especially around the abdomen, can help raise HDL cholesterol. Medical Interventions: Medications: While there are no specific medications to increase HDL cholesterol directly, some drugs used to lower LDL cholesterol, such as statins, fibrates, and niacin, can also have a positive effect on HDL levels. Regular Monitoring: Work with your healthcare provider to regularly monitor your cholesterol levels and overall heart health. 5. Sample Plan to Increase HDL Cholesterol Diet Plan: Breakfast: Greek yogurt with berries, nuts, and a drizzle of honey. Lunch: Spinach and avocado salad with grilled salmon, quinoa, and olive oil dressing. Snack: Apple slices with almond butter. Dinner: Grilled chicken breast with roasted vegetables and a side of brown rice. Snack: A handful of mixed nuts. Exercise Plan: Monday, Wednesday, Friday: 30 minutes of brisk walking or jogging. Tuesday, Thursday: Strength training focusing on major muscle groups. Weekend: Enjoy a recreational activity like cycling, swimming, or hiking. Lifestyle Changes: Quit smoking with the help of a smoking cessation program. Limit alcohol consumption to one drink per day for women and up to two drinks per day for men. Stay hydrated and manage stress through relaxation techniques like yoga or meditation. Conclusion Managing low HDL cholesterol involves a comprehensive approach that includes dietary modifications, regular physical activity, and lifestyle changes. By adopting healthier habits and working closely with healthcare professionals, individuals can improve their HDL levels and reduce the risk of cardiovascular disease. Regular monitoring and a proactive approach to heart health are essential for long-term wellness.

you can do exercise regularly basis which help to increase you hdl level

Healthy evening You can raise your HDL fast through 1. Physical activity: taking the stairs, walking, biking and weight training 2. Quit smoking 3. Weight loss: if overweight , weight loss of 5-10 % helps increase HDL Saturated and trans fats are thought your HDL cholesterol levels, as well as raise LDL cholesterol. Limit both by eating lean cuts of meat, low fat or fat free dairy products, and fewer dessert or packaged foods. Focus instead on eating lots of fresh fruits and vegetables.

In general Exercise and consumption of green vegetables in both raw salad and cooked form can help elevate HDL . It is recommended that you take a consult wherein all factors about you can be evaluated and the best treatment is provided. You can follow the advice and update me if it helped you.

Hii, The best way to Improve your HDL Levels are by regular exercise. Besides that, Diet do plays a very vital role. But for a good Diet Plan, We need to understand your Family History, your latest lipid profile reports, and many other details.

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Exercise Regularly

Hello user Sure ,we will help you But before prescribing any thing we need some information like . Vitals . Purpose . Medical history . Family history . Occupation . Physical activity . Daily routine And many more So, if you want to contact us,you can contact us directly thru the link below or via Practo

For more information or to contact me directly or via phone or for online counseling contact https://wa.me/message/vb6twvy2bpl2k1 Thanks with Regards Dt. Ankita

Good afternoon pls connect directly through app.

Kindly consult with me for detailed discussion and costimized diet plan through practo.

Have Cold compress oil in diet And omega acid content That will help to improve it