Cigarettes reduce HDL good cholesterol and increase the risk of cardiovascular disease. Smoking not only affects the lungs but also weakens the body's ability to remove cholesterol from the arteries, increasing the risk of atherosclerosis and heart attack. Quitting is a clear step to restore HDL and reduce cardiovascular risk.
In addition, some changes in diet and lifestyle will support the recovery process. nguyen chat olive oil rich in polyphenols can help increase HDL when used instead of unhealthy fats. Reducing refined starch and sugar, especially in people who are overweight or insulin resistant, often helps improve HDL along with weight loss.
Regular exercise, including aerobic exercise, weight training, and HIIT, not only helps increase HDL levels but also makes HDL work more effectively in its antioxidant and anti-inflammatory roles.
Some foods that can help increase HDL: Fatty fish such as salmon, herring and sardines provide omega-3s that help protect the heart; purple foods rich in anthocyanins such as blueberries and eggplant can help reduce inflammation and improve HDL. Coconut oil can increase HDL, but because it contains a lot of saturated fat, it should be used very modestly to avoid increasing the "bad" LDL.
