When it comes to avoiding cardiovascular problems the first measure is to increase your HDL cholesterol level or good cholesterol.
Cholesterol is related to cardiovascular diseases and luckily more and more people try to control their levels. It is important to know that adequate cholesterol levels are essential for many functions (hormonal, neuronal, etc.). What we know as cholesterol is divided into two types:
Good Cholesterol (high density lipoproteins)
Poor Cholesterol (low density lipoproteins)
What Does Good Cholesterol Do?
Good cholesterol in blood represents a protector against cardiovascular diseases, therefore, it is important to maintain a low total cholesterol level, and increase good cholesterol.
How to know if it is necessary to Increase your HDL cholesterol level?
If the values are less than 40 mg in the body, we must act to raise it.
Maintaining a healthy cholesterol level is not a difficult task, but it requires some tricks to achieve it. We detail them below.
1- Avoid processed foods and high in carbohydrates, as they can increase blood sugar and lower the level of HDL cholesterol.
2 – Do not eat foods rich in fat, especially those containing hydrogenated fats, which can be found in chips or crackers, among others.
3- Fat monounsaturated type. They have a positive influence on HDL cholesterol, especially omega 3 fatty acids, which can be found in certain blue fish, such as salmon, tuna, cod, mackerel, sardines, herring or trout, among others, nuts, almonds and seeds, such as Flaxseed and pumpkin.
Don’t forget vegetable oils, such as olive oil, avocado, cannula, safflower or sunflower, soy and its derivatives and green leafy vegetables.
4- Get more soluble fiber in your diet, which helps reduce LDL cholesterol and increases the HDL level.
Where to find fiber to reduce bad cholesterol to Increase your HDL cholesterol level?
You can find fiber in fruits, vegetables, legumes and whole grains.
5- Perform exercise to increase HDL cholesterol. It is important to lead a healthy life and perform aerobic exercise for periods of 30 minutes several times a week; lose weight if you are overweight and maintain an ideal weight, to decrease bad cholesterol and increase good cholesterol.
6- Eat foods rich in polyphenols. These foods provide important antioxidants, which slow the oxidation of HDL and greatly increase its levels.
Add berries, cocoa, tea, and cranberry juice to your diet, among others increase your HDL cholesterol level .
7- Incorporate eggs. You can eat up to three eggs a week, as they can help raise HDL cholesterol.
Food that raises the cholesterol Good and lowers the bad.
These foods help lower bad cholesterol and Increase your HDL cholesterol level.
– Garlic: a daily dose of garlic oil can reach up to 23% good cholesterol according to a study conducted at the Bastyr School in Seattle.
– Raw onion: half a raw onion a day spread over several meals can raise good cholesterol to most people.
– Blue fish: in addition to lowering the bad cholesterol also helps to improve the levels of good cholesterol.
– Olive oil: lower bad cholesterol and raise good cholesterol.
– Grapeseed oil: with only 2 tablespoons per day of this oil, in most cases there are improvements in your levels of good cholesterol.
– Apples: contain pectin which is a type of soluble fiber that has also been effective in regulating both types of cholesterol (three apples a day).
– Carrot: two carrots a day are also essential since on the one hand they are rich in pectin and on the other they are very rich in antioxidants (Beta-carotene).
– Beer or wine: a beer or two small glasses of red wine can help.
– Legumes: half a cup twice a day can help (after several months) to regulate both types of cholesterol.
Tobacco: the low level of HDL cholesterol is twice as frequent in smokers as in non-smokers.
Alcohol: although moderate amounts of alcohol can raise HDL cholesterol, in contrast it can also raise triglyceride levels.
Sedentary lifestyle: lack of exercise reduces HDL (good) cholesterol and increases LDL (bad) cholesterol.
Overweight: tends to increase HDL cholesterol and triglycerides with the reduction of HDL.
Development of metabolic syndrome associated with cardiovascular diseases and type 2 diabetes.
Inadequate diet: lack of antioxidants, low consumption of unsaturated fatty acids and high trans fat content.
Drugs: anabolic steroids, antisiphatics, diuretics, beta blockers, diuretics, corticosteroids and protease inhibitors.
Some diseases such as: celiac disease, hypertension, hyperthyroidism, diabetes, liver disease, leukemia and some cancers.
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