A prominent neurologist at Indraprastha Apollo Hospitals in Hyderabad has highlighted the importance of lifestyle modifications in increasing high-density lipoprotein (HDL) cholesterol levels, also known as the “good” cholesterol. Low levels of HDL cholesterol are linked to a higher risk of heart attack and stroke, while higher levels can offer protection against these cardiovascular risks and premature death.
Dr Sudhir Kumar shared expert insights on the social media platform X, emphasizing the pivotal role of lifestyle measures in raising HDL-C levels. He stressed the significance of adequate sleep, noting that a minimum of seven hours of sleep is essential for maintaining high levels of HDL cholesterol. Additionally, Dr Kumar emphasized the need for aerobic exercises such as running, brisk walking, cycling, or swimming, and recommended 4-5 sessions per week. He also advised three weekly sessions of resistance or strength training to effectively boost HDL-C levels. According to Dr Kumar, the combination of both types of exercises has more beneficial effects on HDL-C levels than performing either one alone.
In addition to regular physical activity, Dr Sudhir Kumar strongly encouraged individuals to stop smoking, as HDL-C levels decrease with smoking and increase after quitting. Adequate hydration is also crucial, as chronic under-hydration and habitual low water intake have been associated with higher cardiometabolic risks, including low HDL-C levels.
Regarding dietary choices, the neurologist recommended the consumption of olive oil, avocado, nuts, and seeds like chia seeds, as well as a low carbohydrate diet. He highlighted purple produce such as eggplant, red cabbage, blueberries, blackberries, and black raspberries for their high anthocyanin content, which is beneficial for increasing HDL levels. Additionally, consuming fatty fish like salmon, tuna, mackerel, and sardines can further contribute to boosting HDL-C levels.
Dr Sudhir Kumar also recommended black coffee consumption, suggesting 5 cups per day or more without additives, as it has been associated with higher HDL-C levels. On the other hand, he indicated that green tea consumption does not affect HDL-C levels. Furthermore, managing stress through meditation, relaxation, holidays, and engaging in hobbies was advised by the doctor.
In conclusion, Dr Sudhir Kumar underlined the significance of maintaining a healthy weight, as obesity or being overweight can have adverse effects on HDL-C levels. Lifestyle measures, such as regular exercise, a balanced diet, adequate sleep, and stress management, all play a role in increasing HDL cholesterol levels and subsequently reducing the risk of heart disease and stroke.
It is evident that lifestyle choices play a critical role in our overall health, and making informed decisions that prioritize cardiovascular well-being is essential. By incorporating these expert recommendations into our daily routines, we can take proactive steps to boost our “good” cholesterol and safeguard our heart health for the long term.