Cholesterol is a fatty substance that is present in our bodies. Having too much of it is dangerous as it can lead to heart attacks. The extra cholesterol that is left in the body, piles up in the blood vessels and tends to create blockages which in turn disrupts the normal blood flow. This is why it is necessary to keep your cholesterol in check.

Your cholesterol level is determined by the amount of it being present in your blood.

What is HDL cholesterol?
High-density lipoprotein cholesterol is considered to be the good cholesterol, and it ensures that the blood flow in your body is smooth and normal. Higher HDL cholesterol levels reduce the risk of heart attacks and other heart-related diseases. It takes LDL or the bad cholesterol out from your blood and also prevents it from building up in your arteries. You can increase your HDL cholesterol level by following a healthy lifestyle and by exercising.

HDL cholesterol levels
It is recommended to have an HDL cholesterol level of 45 milligrams per deciliter or higher as 40–45 milligrams per deciliter is the borderline HDL cholesterol level. You do not have to worry about increasing it, although doing so will definitely help you. However, if it is less than 40, then it is important you increase the level to at least 45. In the following sections are some ways of increasing your HDL cholesterol levels.

How to boost HDL cholesterol levels?
There are many ways by which you can enhance the level of good cholesterol in your blood. Some of them are:

Eating healthy
Immersed fat and cholesterol in your food can make your bad cholesterol level go up. Make sure that you eat healthy and include a lot of fruits and veggies in your diet. Moreover, intake of healthy fat is important. Therefore, you should eat fish and nuts; you can also include salmon and tuna in your diet. Opt for monounsaturated and polyunsaturated fats and eat them in small portions.

Control your weight
Being overweight can be one of the main causes of coronary illnesses. It additionally tends to expand the level of bad cholesterol in your body. Getting more fit can help bring down your LDL, and in addition, raise your HDL cholesterol levels and lower your triglyceride levels.

Physical activity
Regular exercise can enhance HDL cholesterol levels in your body. General physical activity can help bring down LDL (bad) cholesterol levels and raise HDL (good) cholesterol levels. Exercise for at least 30 minutes daily to stay fit and healthy.

Quit smoking
Smoking is strictly prohibited if you want to raise your HDL cholesterol level. Try quitting it, if you still haven’t. It will just not increase the level of good cholesterol in your body but also make you physically healthier.

Factors affecting your cholesterol levels
Apart from the above, there are other factors that affect your cholesterol level, be it good or bad. Some of them are:

• Age and gender: As a general rule, your bad cholesterol level will rise with your age, unless you take measures to control it. In women, LDL level rises after menopause.
• Heredity: Your genes decide how much cholesterol your body makes, to some extent. If you have high cholesterol levels running in your family, you’ll most likely have it running in your blood too.
• Smoking: This is one of the most dangerous habits that can lead to cancer as well and will increase the level of bad cholesterol in your body which is harmful.
• High blood pressure: Your BP also determines the risk of having high cholesterol level which is bad for your body. A higher blood pressure that ranges from 140/90 mmHg or higher can contribute to increasing LDL.

How to measure cholesterol levels?
Get your cholesterol levels checked at regular intervals, after the age of 20. A simple blood test called a lipoprotein board can help indicate whether you’re at a risk of getting coronary illnesses. Get your blood tested for cholesterol level immediately to know where you stand.

For quite a long time, cholesterol has been a noteworthy issue for a large number of individuals worldwide. The fear of high cholesterol levels in the blood has prompted people to go to experts like doctors and nutritionists.

Coronary illness and other devastating ailments like atherosclerosis have become more common than ever. More than 25% of the number of inhabitants in the US suffer from high cholesterol levels. Get your LDL and HDL cholesterol levels checked and do the necessary to bring the levels to a normal range in order to enjoy a healthy life.