How to Increase HDL Naturally: The word "fat" often brings to mind obesity and heart disease, but the truth is that not all fat is harmful. Just as the body needs iron, vitamins, and protein for energy and strength, "good fat," or high-density lipoprotein (HDL), is essential for healthy living. HDL is often called "good cholesterol" because it acts as a scavenger.

It absorbs excess and harmful cholesterol (LDL) accumulated in the arteries and returns it to the liver, where it is then excreted from the body. Having optimal HDL levels significantly reduces the risk of heart attack and stroke. This form of fat not only helps build cells but also helps the body absorb important nutrients like vitamins A, D, E, and K. Therefore, instead of avoiding fat completely, it's important to understand its true nature.

HDL is the 'vacuum cleaner' of arteries.

The most important function of HDL is to keep the walls of arteries clean. When bad cholesterol (LDL) increases in the blood, it begins to form plaque in the arteries, increasing the risk of blockages. HDL removes this plaque and keeps arteries flexible. Research shows that even a small increase in HDL levels can reduce the risk of heart disease by 2-3%.

Hormone Production and Its Importance for the Brain

Fat is not only a source of energy, but it is also a key component of our brain. Cholesterol serves as a building block for the production of important hormones like testosterone and estrogen. HDL helps maintain the protective layer of brain cells. Without adequate good fats, mental clarity and hormonal balance are impossible, which also affects our mood.

How to Increase Good Fat Levels in the Body?

The good news is that you can increase HDL through your habits. Include foods rich in omega-3 fatty acids in your diet, such as walnuts, flax seeds, olive oil, and fatty fish. Regular cardio exercise or brisk walking also activates HDL. Additionally, avoiding trans-fats (such as Dalda or vegetable ghee) and processed sugars is essential to increase good fats.

Balance is the key to health.

Health doesn't mean eliminating fat, but choosing the right fats. Like iron deficiency, a lack of good cholesterol can make the body weak and vulnerable to disease. By adopting a balanced diet and an active lifestyle, you can increase your HDL levels and protect your heart in the long run. Remember, good cholesterol is essential for a healthy heart.

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