There is bad cholesterol and good cholesterol inside the body. The bad cholesterol when it gets high levels in blood, could cause severe problems. Nevertheless, good cholesterol can prevent these problems when it gets high. So the importance of increasing good cholesterol and decreasing bad cholesterol. In this article show 8 tips to improve your cholesterol.
Table Of Contents:
- 1. Focus On Monounsaturated Fats
- 2. Use Polyunsaturated Fats, Especially Omega-3
- 3. Avoid Trans Fats
- 4. Eat Soluble Fiber
- 5. Exercise
- 6. Lose weight
- 7. Don’t smoke
- 8. Consume alcohol in moderation
- Conclusion
- FAQ
1. Focus On Monounsaturated Fats
The difference between saturated fats and unsaturated fats it’s that the last one has at least one chemical double bond that changes the way the body uses this product.
Monounsaturated fats can also reduce lipoprotein oxidation, which leads to clogged arteries. In general, monounsaturated fats are healthy because they lower bad LDL cholesterol, increase good HDL cholesterol, and reduce harmful oxidation.
Here we present excellent sources of monounsaturated fats. Some are also good sources of polyunsaturated fats foods to improve your HDL cholesterol.
- Olives And Olive Oil
- Canola Oil
- Nuts
- Avocados
2. Use Polyunsaturated Fats, Especially Omega-3
Polyunsaturated fats have multiple double bonds that cause them to behave differently in the body than saturated fats. Polyunsaturated fats also appear to reduce the risk of metabolic syndrome and type 2 diabetes and how to improve good cholesterol hdl. Omega-3 fatty acids are a type of polyunsaturated fat that is especially heart-healthy. They can be found in seafood and fish oil supplements.
Omega-3 fats are found in high amounts in fatty fish like salmon, mackerel, herring, and deep-sea tuna like bluefin or albacore, and in smaller amounts in shellfish, including shrimp.
3. Avoid Trans Fats
Trans fats are a different type of unsaturated fats that was modified by a process called hydrogenation. This change was done because companies need an ingredient more stable in vegetable oils. In the market the margarines and shortenings are made from partially hydrogenated oils.
The resulting trans fats are not fully saturated, but are solid at room temperature. This is why food companies have used trans fats in spreads, cakes and cookies, among others, as they provide more texture than unsaturated liquid oils.
Unfortunately, partially hydrogenated trans fats are handled differently in the body than other fats, and not exactly in a good way. Trans fats increase total and LDL cholesterol, but lower good HDL by up to 20 percent. To avoid this trick, read the ingredients as well as the nutrition label. If a product contains “partially hydrogenated” oil, it has trans fat and should be avoided.
4. Eat Soluble Fiber
The doctors always recommend eating fiber for cholesterol, but people don’t get the explanation. Soluble fiber is a group of food that dissolves in water and cannot be digested by the gastrointestinal system.It could be considered like home remedies for increasing hdl level
Nevertheless, there are beneficial bacteria that live inside the intestines that can digest soluble fiber. In fact, these bacteria need it for their own nutrition. These good bacteria, also called probiotics, can reduce both harmful types of lipoproteins, LDL and VLDL.
5. Exercise
Exercise is beneficial for heart health. Not only does it improve fitness and help fight obesity, but it also lowers bad LDL and increases good HDL. While even low-intensity exercise like walking raises HDL, increasing the time and intensity increases the benefit. This is the best way to lower bad cholesterol naturally
Resistance exercise can lower LDL even if done at a moderate intensity. With maximum effort, HDL also increases. Increasing the number of sets or repetitions increases the benefit.
6. Lose weight
Dieting influences how the body absorbs and produces cholesterol. In general, weight loss has a dual benefit on cholesterol by improving HDL and lowering harmful LDL. Losing weight is how you can improve hdl levels naturally.
7. Don’t smoke
Smoking can increase the risk of heart disease in several ways. It’s known that one of them is altering the way the body manages cholesterol. Immune cells in smokers are incapable of returning cholesterol accumulated in vessel walls to the blood for transport to the liver.
These dysfunctional immune cells may contribute to the more rapid development of clogged arteries in smokers. Quitting smoking can reverse these harmful effects.
8. Consume alcohol in moderation
When consumed in moderation, the ethanol in alcoholic beverages raises HDL and reduces the risk of heart disease.One of the ways to boost good cholesterol.
Alcohol also enhances “reverse cholesterol transport,” which means that cholesterol is removed from the blood and vessel walls and returned to the liver. While moderate alcohol intake reduces the risk of heart disease, too much alcohol damages the liver and increases the risk of dependency. The recommended limit is two drinks daily for men and one for women to raise my good cholesterol.
Conclusion
Healthy habits will improve good cholesterol in blood. If you have this state of health you will reduce risk factors of suffering stroke, heart attack and other cardiovascular problems. Prevention is the key to a long life.
FAQ
What are good cholesterol and bad cholesterol?
The good cholesterol is named High Density Lipoprotein (HDL) and bad cholesterol is named Very Low Density Lipoprotein (VLDL) and Low Density Lipoprotein (LDL).
What is the best food to improve good cholesterol?
Studies have shown that the Mediterranean diet is one of the best diets to have a healthy life and good cholesterol levels.
What are medications for cholesterol problems?
There are a lot of medications to control levels of cholesterol in blood. The most popular are statins and Omega 3.
“Disclaimer: This article is just information and was not written to give any advice or replace any professional indication. Any doubt you have please consult a doctor”
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