Belly fat, the type that accumulates around the waist rather than on the hips and thighs, is linked to an increased risk of heart disease and lower levels of good cholesterol. Losing weight creates metabolic changes, reducing belly fat and improving overall health. Effective weight loss methods include a healthy diet and regular exercise.

Foods rich in refined grains like white rice, bread, cereals, and crackers can lower good cholesterol levels and increase the risk of metabolic disorders. Consuming too much added sugar negatively impacts cholesterol levels. Excess sugar can also raise triglycerides, a type of fat in the blood, leading to cardiovascular problems. Bananas, beans, oats, yogurt, and whole grains provide carbohydrates rich in potassium, which is beneficial for heart health and helps balance blood pressure.

Olive oil and sunflower oil are primarily unsaturated fats, which can increase good cholesterol. In addition to healthy fats, olive oil contains polyphenols, plant compounds with antioxidant properties. Coconut oil can also increase good cholesterol, but it's not the best choice for heart health due to its high saturated fat content.

A diet rich in antioxidants can increase good cholesterol levels, potentially reducing the risk of stroke, heart failure, and inflammation. Antioxidant-rich foods include colorful fruits and vegetables such as berries, avocados, beets, and dark leafy greens like kale, spinach, and broccoli. Nuts, grains, dark chocolate, and fish are also good sources of antioxidants. Salmon, with its delicious flavor and abundance of omega-3 fatty acids, can help prevent cardiovascular disease. Regularly choosing colorful, antioxidant-rich foods is recommended for boosting good cholesterol.

Beyond diet, smoking causes numerous health problems, including heart disease and lung cancer. One of its negative effects is suppressing good cholesterol. Therefore, smokers should quit as soon as possible. If natural methods are ineffective, individuals seeking to increase their cholesterol can consult a doctor and consider supplements as advised.

Le Nguyen (According to Everyday Health)