last week i shared a video all about how to lower your triglycerides to reduce your heart
disease risk and today we're going to be talking about how to raise your hdl cholesterol in order
to reduce your risk further hdl cholesterol is known as the good cholesterol because it goes
around the bloodstream and collects damaged cholesterol and disposes of it low levels of
hdl have been associated with an increased heart disease risk even more so than high ldl levels are
but it's important to note the drugs that raise hdl artificially do not have the same protective
benefits that raising hdl naturally does and this is key to understand you can't just take a pill
and get the benefits of higher hdl you need to raise it naturally so in today's video we're going
to be talking about three ways you can raise your good cholesterol or your hdl cholesterol naturally
hey guys welcome back to my channel if you're new here my name is kait i'm a certified health
and nutrition coach i post videos here on youtube twice a week talking all things insulin resistance
weight loss sleep and more so if you're ready to take control of your metabolic health make sure to
click that subscribe button and you can also find me on tick tock and instagram or i share new posts
every single day today's video is sponsored by squarespace for everything from websites and
online stores to marketing tools and analytics squarespace is the all-in-one platform that
does it all head to squarespace.com forward slash health coach kait to start your free trial today
so as i previously mentioned low hdl is associated with an increased risk of cardiovascular disease
even more so than having high ldl which is what we are told to often focus on which is unfortunate
because looking at our hdl cholesterol and our triglycerides tells us a lot more about our heart
disease risk than looking at ldl alone but anyways i talked more about that in my triglyceride video
from last week so i'm going to link that above if you want to know more so back to hdl hdl levels
below 40 milligrams per deciliter or 1 millimoles per liter are considered to be low and levels over
60 milligrams per deciliter or 1.55 millimoles per liter are considered to be optimal but with
all that out of the way let's get straight into the three tips on how you can raise your hdl
cholesterol naturally so number one is to eat in a smaller window eating all of your meals for the
day in a 12-hour or even shorter eating window can help to boost hdl cholesterol this is sometimes
known as intermittent fasting which is when you cycle between periods of fasting and eating
but it really is as simple as stopping eating between six to eight pm at night and not eating
again till 8am to 10 a.m in the morning studies have shown that intermittent fasting can not only
help to boost your hdl cholesterol but can also help to lower triglycerides and like i said you
don't have to over complicate it some people like sticking to a strict intermittent fasting schedule
16 8 is a popular variation but if you don't want to be so rigid about it you don't have to be like
i said before it can be as easy as not snacking after dinner and waiting to have breakfast till a
few hours after you wake up number two is to stop smoking now i know i know we all know that smoking
is bad for us but i had to throw this in here because smoking has such a clear and significant
impact on our good cholesterol our review that looked at 45 studies observational and controlled
trials concluded that quitting smoking is clearly associated with an increase in hdl concentrations
and generally this increase occurs rapidly within three weeks three weeks of quitting smoking is
all it takes to significantly increase your hdl cholesterol so if you needed one more reason to
quit smoking this is it now before we get into the final tip on how you can boost your good
cholesterol i'm going to take a moment to tell you about today's sponsor squarespace i am so grateful
for companies like squarespace because thanks to them i am able to put out as much free content
as i do and i've been using squarespace since long before i started working with them as long as
i've had my health coaching business i have been using squarespace i cannot recommend them enough
so if you were thinking of building a website for your business or even for personal use
such as for a blog squarespace has got you covered their award-winning customizable templates will
give your website a polished and professional look while also being highly customizable
you have complete control over colors fonts sizing photos and more their templates are so beautiful
and so professional just take a look and one cool feature that's handy for anyone
who works with clients is their scheduling tools you can utilize multiple calendars
customize payment settings and set up automatic email and text reminders if you want to check them
out you can head to squarespace.com forward slash health coach kait and start a free trial you don't
have to enter your credit card details or anything to get started once you love it and you decide
to launch your website you can use code health coach kait to save 10 off your order thank you
again to squarespace for sponsoring this video and finally tip number three is to take a walk moving
more is one of the easiest ways to boost our hdl cholesterol studies have shown that walking 30 to
1 hour per day on most days has a significant impact on hdl so if you are someone who spends
a lot of time sitting throughout the day sitting at work or sitting otherwise try to get at least
30 minutes of walking in every day even better if you can get in an hour and this doesn't have to be
all at once in fact it's even better to break up long periods of sitting so if you take a 10 minute
walk in the morning for example and then have a 20-minute walk on your lunch break and take
another walk in the evening this can have a big impact on your hdl and that really is all it takes
anyways guys that is all i have for you today i hope you enjoyed this video on how to boost your
hdl cholesterol let me know in the comment section down below if you already utilize any of these
tips or which one you're going to try first i love chatting with you guys in the comment section i
try to answer as many comments as i can within the first hour or so that i post my video so if
you're watching this right when it went live leave a comment down below and even if you're not leave
one i try to answer as many as i can otherwise too and remember to check out squarespace for
all of your online business needs again the link will be in the description box down below
now if you did enjoy this video you might also enjoy my video on how to decrease triglycerides
which i mentioned earlier you can check it out here if you want to catch up on my most recent
upload you can find it here and if you want to check out my coaching programs including my 7 day
insulin resistance master class you can find that here thanks guys i'll see you next time bye