How to increase good fat in your body?

Dr. Bui Thi Yen Nhi from the University of Medicine and Pharmacy at Ho Chi Minh City highlights that increased body fat levels—including blood cholesterol, triglycerides, and HDL-C (High Density Lipoprotein Cholesterol)—can negatively impact cardiovascular health, while low levels of HDL-C also pose significant risks.

It is thus important to keep our body’s fat levels, including HDL-C, under control.

HDL-C, often referred to as "good fat," is a type of lipoprotein responsible for transporting excess cholesterol from tissues, organs, and blood vessels back to the liver for metabolism. It helps reduce the accumulation of cholesterol in the blood and tissues.

The normal HDL-C level is about 40-60 mg/dL in men and 50-60 mg/dL in women. Levels below 40 mg/dL in men and below 50 mg/dL in women are considered low and may increase the risk of cardiovascular diseases.

Factors contributing to low HDL-C levels include genetic predispositions, smoking habits, a lazy lifestyle, excessive weight gain, poor blood sugar control, and a diet high in saturated fats found in foods like butter, milk, pure cream, beef, and skin-on chicken.

To control HDL-C levels, consider these measures:

Changing your diet

Eating at least two servings of fish per week is recommended to control your body's fat levels. Illustration photo by Pixabay

While no research has conclusively proven that any specific food or diet can definitively increase HDL-C levels, consuming antioxidant-rich foods such as nuts, dark chocolate, berries, beets, purple cabbage, red grapes, kale, and red bell peppers is recommended to help manage these levels.

Eating at least two servings of fish per week and consuming 130 grams of unsaturated fats found in olive oil and avocados daily is advised. Including foods rich in Niacin and using Omega-3 fish oils can also support heart health.

Limiting intake of butter, animal fat (including organs), whole milk, and pastries is also advised.

Exercising

The average adult should engage in physical activity for 30-40 minutes a day, at least five days a week. Those with cardiovascular conditions or high blood pressure should consult a doctor to adjust the intensity of exercise to support heart health without increasing risks.

Following a healthy lifestyle

Quitting smoking, avoiding excessive alcohol consumption, and managing weight to achieve an ideal BMI are critical.

Avoiding a lazy lifestyle and effectively managing stress can also positively impact overall health, including cardiovascular health, by mitigating factors that adversely affect heart health and cholesterol levels.