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The term “cholesterol” is known to many people as a substance that has bad influence on the walls of blood vessels and is the cause of atherosclerosis and heart disease. However, we do have cholesterol in our bodies, which is called “good” cholesterol, which has a positive effect on our health.
Cholesterol is found mainly in products of animal origin. Most of the most delicious and favorite foods include cholesterol, but it would be wrong to refuse all these foods, since cholesterol is important for the human body in that it protects it from various diseases.
Cholesterol initially enters the liver from food, then it is transported to all tissues and cells of the body using low-density lipoproteins (LDL). When the amount of LDL in the blood increases, clutter occurs blood vessels cholesterol, which causes the appearance of cholesterol plaques, and subsequently. From this we conclude that “bad” cholesterol is low-density lipoprotein.
The role of “good” cholesterol in the body. In contrast to LDL, there are high-density lipoproteins (HDL), which remove excess accumulation of “bad” cholesterol from the walls of blood vessels and transfer it back to the liver, which processes it and removes it from the body. LPVS is also called alpha cholesterol.
Alpha cholesterol is responsible for proper functioning cell membranes, good tissue renewal and bone growth, synthesis of sex hormones. Special role LNV plays a role in the body of the younger generation, so they must have animal products in their diet. Alpha cholesterol protects coronary vessels from the formation of clots and other damage, and also has antithrombotic, antioxidant and anti-inflammatory effects.
Doctors say that a high content of “bad” cholesterol is not as scary as a lack of “good” cholesterol, because in this case the risk of blood clots in the blood vessels of the brain increases sharply.
In addition, human cells use HDL as building material. Alpha cholesterol is a component of hormones and is involved in maintaining the necessary water balance, removes fats, waste, and toxins from the body, which can cause serious diseases.
How to increase good cholesterol, rules:
- consume Food, which increase the content of good cholesterol in the body. These are products such as vegetable oils, which should be used in salads instead of mayonnaise, fish and seafood (herring, salmon, cod, mackerel, seaweed).
You should get into the habit of eating wheat bran, vegetables, fruits and other foods that contain. The leaders in getting rid of bad cholesterol are oranges and grapefruits. Healthy monounsaturated fats can be obtained by consuming various nuts: cashews, hazelnuts, pistachios, almonds and others;
- physical activity. One of the main reasons for the appearance of “bad” cholesterol is excess body weight. Therefore systematic physical exercise help reduce bad cholesterol and increase alpha cholesterol levels.
To the complex physical activities It is important to include exercises for the lower body: bending, squats, twisting. It's best to give physical exercise 30-40 minutes of free time. Weight loss will remove harmful cholesterol deposits in the blood vessels and reduce the risk of developing cardiovascular diseases.
To summarize, he wants to say that you should not be afraid of “bad” cholesterol, but you should try to increase your “good” cholesterol. This way you can prolong the health of your blood vessels and heart.
Normal levels of good and bad cholesterol:
Your lifestyle has the only impact greatest influence on HDL cholesterol levels. Therefore, making changes to your daily lifestyle and taking full control of your habits, such as eating habits and exercise, can lead to healthier high-density lipoprotein levels, which can reduce the risk of developing life-threatening health problems.
Your genes play a role in determining how well your body produces HDL and other types of cholesterol. You can't control your genes, but you can control your lifestyle. Here are some of the best simple ways, with which you can increase your HDL cholesterol levels:
1. Quit smoking (if you smoke)
Smoking leads to the development of various diseases, including cancer of more than 15 organs, heart and vascular disease, lung disease, diseases of the reproductive system, etc. In addition, smoking can have Negative influence on the level of high-density lipoproteins in your body. Research shows that smoking lowers HDL levels and increases the risk of developing coronary disease hearts. To avoid the development of diseases of cardio-vascular system, and the occurrence of heart attacks and strokes, experts recommend quitting smoking.
2. More physical activity
To keep your body healthy, you need to increase your daily physical activity, especially if you sedentary lifestyle life. Increasing physical activity directly helps raise your levels of “good” HDL cholesterol, which is another of the many benefits of exercise. Aerobic exercise is best choice to increase HDL cholesterol. These include:
- walking
- swimming
- dance classes
- cycling
- active games (football, volleyball, basketball, handball, tennis, etc.)
3. Reduce excess weight
If you currently have overweight or obesity, losing even a few kilograms of weight can improve HDL cholesterol levels in the blood. For every 3 kg decrease in body weight, high-density lipoprotein levels increase by 1 milligram per deciliter.
4. Eat healthy fats
In order to raise your HDL and total cholesterol levels, you need to avoid trans fats, which are commonly found in hard margarines, baked goods and fried foods. fast food. Preference should be given to consuming healthy fats present in avocados and avocado oil. olive oil, nuts and fatty fish. help balance LDL cholesterol levels, lowering them, and increasing HDL cholesterol levels, thereby promoting good health of cardio-vascular system.
5. Reduce your intake of refined carbohydrates
A diet high in refined carbohydrates such as White bread, White rice, pasta, sugar, etc., have a negative impact on your HDL cholesterol levels in the blood. Reducing your intake of this type of carbohydrate will help you improve your high-density lipoprotein levels in your body. Eating foods rich in complex carbohydrates and whole foods (vegetables, fruits and whole grains) will help maintain high HDL levels and prevent the development of blood vessel and heart disease.
6. Drink alcohol only in small quantities or avoid drinking it altogether.
Alcohol does not provide any benefit to the body, and its use only causes harm. If you drink alcohol, limit it to small amounts. In fact, moderate versus heavy alcohol consumption was associated with higher levels of HDL cholesterol. If you do drink alcohol, try to give preference to natural red wine (in in moderation) and your “good” cholesterol levels will be normal.
7. Increase your niacin intake
Niacin is nicotinic acid, which is also called vitamin B³ or vitamin PP. Your body uses niacin to release energy from food when it is digested. This vitamin also helps maintain your health digestive system, nervous system, skin, hair and eyes. Most people get enough niacin from their diet. However, when HDL cholesterol levels are low, niacin is often prescribed in supplement form to raise it.
Nicotinic acid can be taken in lower doses, despite the recommendations for use, as taking these supplements can sometimes cause unwanted side effects, especially when taken in high doses. These side effects of taking niacin include:
- hyperemia
- itching or tingling in the skin
- problems with the gastrointestinal tract
- problems with the muscular system
- liver problems
When it comes to getting sufficient quantity niacin from food, you should include in your daily diet Some foods rich in this vitamin, such as:
- turkey meat
- chicken breasts (domestic chicken only)
- peanut
- mushrooms
- liver
- tuna
- green pea
- organic beef
- sunflower seeds
- avocado
Try eating more of some of these delicious, niacin-rich foods to help naturally increase the level of “good” HDL cholesterol.
Could one of the medications you are taking be causing your HDL cholesterol levels to drop? It's possible! Medicines such as anabolic steroids, beta blockers, benzodiazepines, and progestins can lower high-density lipoprotein levels. If you are taking any of these drugs, tell your doctor and, if possible, try to change these drugs natural means, who can also solve your problem.
What is HDL cholesterol
Total cholesterol level shows total blood lipids, including LDL, HDL and triglycerides. Nevertheless, general level cholesterol is primarily made up of low-density lipoproteins (LDL), often called “bad” cholesterol. High levels of LDL can cause cholesterol plaques to form on artery walls, increasing the likelihood of developing cardiovascular disease, heart attack and stroke. LDL also increases the risk of peripheral artery disease, which can develop when plaque builds up and narrows the arteries that supply blood to the legs. Good news is that the higher your HDL "good" cholesterol levels, the lower your LDL levels.
What is HDL? HDL stands for high-density lipoprotein, which is commonly known as “good” cholesterol. High-density lipoproteins typically act as scavengers of excess cholesterol in the blood, which they transport back to the liver, where it is subsequently broken down.
HDL is actually more complex than we once thought. High-density lipoproteins were once thought to be one type of particle, but are now believed to be a whole family of different particles. All HDL contain lipids (fats), cholesterol, and proteins (apolipoproteins). Some types of high-density lipoproteins are spherical in shape, while others are disc-shaped. Some types of HDL remove bad cholesterol from the blood while other types are cholesterol indifferent. Some types of HDL send cholesterol the wrong way (into LDL and cells) or protect LDL cholesterol in a way that makes it more harmful to the arteries.
The unpredictable actions of HDL are one reason why lowering LDL cholesterol often receives more attention as a primary defense against heart disease and stroke. However, the medical world, as in modern medicine, and holistic, still agree that raising low HDL levels is a very smart health move because low levels of this type of cholesterol can be more dangerous than high levels of LDL cholesterol.
According to research, the ideal HDL cholesterol level for men and women is 60 milligrams of cholesterol per deciliter of blood. If a person's HDL cholesterol level is less than 40 milligrams of cholesterol per deciliter of blood, or a woman's HDL cholesterol level is below 50 milligrams of cholesterol per deciliter of blood, then the risk of disease, particularly heart disease, is considered increased. Even if your HDL levels are higher than those at risk but below optimal levels, you are encouraged to work on increasing your high-density lipoprotein levels to reduce your risk of heart disease.
Difference between HDL and LDL cholesterol
As we know, HDL is the "good" type of cholesterol, while LDL is the "bad" type of cholesterol. Here are some of the basic facts about these two types of cholesterol:
HDL
- high density lipoproteins
- "good" cholesterol
- their level increases with proper diet nutrition
- smoking lowers HDL levels
- Helps reduce LDL cholesterol levels and remove from arteries
- their higher level reduces the risk serious problems with the heart and blood vessels
LDL
- low density lipoproteins
- "bad" cholesterol
- their level increases with poor nutrition
- smoking increases LDL levels
- are a major source of cholesterol accumulation and artery blockage
- higher levels increase the risk of developing serious problems with the heart and blood vessels
- being overweight is associated with higher LDL levels and lower HDL levels
Final Thoughts on HDL Cholesterol
If you don't know your HDL level, you can find out by getting your blood tested (lipid profile). This analysis will make it possible to find out the total level of cholesterol, as well as its individual parts, including HDL and LDL. There are no obvious signs or symptoms high level LDL cholesterol and low HDL cholesterol, so to maintain healthy image In life, it is very important to regularly check your blood cholesterol levels!
Remember that some of the best ways increasing the level of “good” HDL cholesterol while reducing the level of “bad” LDL cholesterol include stopping smoking, regular exercise, losing excess body weight, eating healthier fats, reducing the consumption of refined carbohydrates, reducing or completely avoiding alcohol consumption, increasing consuming niacin-rich foods and avoiding certain medicines. Take these steps and watch your HDL cholesterol levels rise and your risk of heart disease and stroke decrease.
Content reduction cholesterol in the blood to improve heart function means lowering your levels of triglycerides and sticky LDL cholesterol (called "bad"), and increasing levels of protective HDL cholesterol ("good").
Every 1% reduction in LDL cholesterol will reduce your risk of heart disease by about 1%. At the same time, a 1% increase in HDL can reduce your cardiovascular risks by 2-4%! HDL also appears to have an anti-inflammatory (antioxidant) effect.
Thus, lowering triglyceride and LDL cholesterol levels is desirable, but raising HDL cholesterol may be even more beneficial. Oxidation of LDL cholesterol, which increases its stickiness, appears to be a higher risk factor than increased level LDL. Half of all heart attacks occur in people with normal cholesterol levels.
The degree of oxidation of cholesterol with high accuracy can be determined by the level of C-reactive protein (CRP) in the blood. Low levels CRP (<1,0) предсказывают снижение риска сердечно-сосудистых заболеваний (а также диабета и онкологических заболеваний). Повышение ЛПВП и уменьшение окисления холестерина оказывает очень хорошее защитное действие на сердечно-сосудистую систему.
1. Eat more Omega-3 fats and take CoQ10
Take a fish oil supplement with food daily to increase HDL cholesterol and lower LDL cholesterol and triglycerides and improve C-reactive protein (CRP). The American Heart Association recommends 2-4 grams (2000-4000 mg) of DHA + EPA* daily to lower triglycerides; 1 gram (1000 mg) of DHA + EPA daily will provide protection against cardiovascular disease.
Try also eating more wild salmon or sardines, as they are high in healthy Omega-3 fatty acids and low in mercury. Sockeye salmon (red salmon) contains more of the extremely powerful antioxidant astaxanthin than other types of salmon, but red salmon is difficult to farm. Eating cold-water fatty fish (not fried) or taking fish oil also reduces the risk of developing depression and arthritis.
Taking 90 mg of CoQ10 per day helps raise DHA levels in the blood by 50%. Please note that taking statins (cholesterol-lowering drugs) may reduce Q10 levels in the body.
* - DHA and EPA are Omega-3 essential fatty acids
2. Eat more avocados, nuts and seeds, and olive oil
These foods are rich in phytosterols (also known as plant sterols), which are effective in helping regulate cholesterol levels. Phytosterols can also be taken in supplement form.
Avocado fruits are richest in a fraction of phytosterols called beta-sitosterol. Eating at least half an avocado a day for three weeks can reduce total cholesterol by 8% (compared to the 5% achieved by a low-fat diet), reduce triglyceride levels and increase HDL cholesterol by 15 %. In one study, avocados reduced LDL levels by 22%. Avocado contains about 76 mg of beta-sitosterol per 100 g (7 tablespoons of avocado).
Sesame seeds, wheat germ and brown rice bran have the highest total phytosterol content (400 mg), followed by pistachios and sunflower seeds (300 mg), pumpkin seeds (265 mg) and pine nuts, flaxseeds and almonds (200 mg) per 100 g weight. Eating 2 ounces (56 grams) of almonds per day has been shown to lower LDL by 7% and raise HDL by 6%.
A tablespoon of olive oil contains about 22 mg of phytosterols (150 mg per 100 g). Replacing saturated fats with monounsaturated fats, such as those found in olive oil, can lower LDL by as much as 18%. Olive oil (especially unfiltered) relaxes the endothelium on the walls of blood vessels and reduces inflammation. In one study, eating olive oil raised HDL cholesterol by 7%, even though the volunteers' diet contained foods with a high glycemic index. Rice bran oil and grape seed oil also showed good results in improving the LDL/HDL ratio.
3. Eliminate trans fats (hydrogenated and partially hydrogenated fats) from your diet.
It has been shown that reducing dietary calories by 1% from trans fats can reduce the risk of cardiovascular disease by at least 50%. This means that if you remove 20 calories from trans fats (only 2 grams!) from your daily 2,000 calories, you will get amazing results! Remember that a food label will say "Free of Trans Fat" if the product contains less than 0.5 grams of trans fat per serving, so also look for the words "hydrogenated" or "saturated" in the ingredient list. Even small amounts of trans fats can contribute to inflammation, diabetes, and an increased risk of heart attack and cancer.
4. Provide yourself with magnesium
Eat more of the rich magnesium foods such as pumpkin seeds, wheat germ, salmon, soybeans and whole grains. The endothelial cells lining arterioles lose their ability to reject hydrogenated fats if their environment is depleted of magnesium. It is estimated that about 70% of people in the United States suffer from magnesium deficiency.
Magnesium is a neuromuscular relaxant. It also aids in the repair of damaged cells, calcium absorption, helps lower blood pressure, and can reduce the frequency and severity of migraine attacks by approximately 40%. One study showed that magnesium actually acts like a statin drug, lowering LDL and raising HDL, but without the side effects. You should either ensure adequate magnesium in your diet or take about 250 mg of magnesium twice daily as a supplement (preferably along with calcium).
5. Cut down on sugar
Reducing the glycemic index of consumed foods (to an average of 46 versus 61 on a 100-point sugar scale) over a week increases HDL by 7%. One study found three times higher CRP levels in women whose diets included high-glycemic index foods compared to those who ate low-glycemic index foods. Spikes in blood sugar increase the stickiness (glycosylation) of red blood cells.
6. Eat more soluble fiber and take prebiotics and probiotics
Oats and oat bran, brown rice bran, peas, legumes (especially soybeans), lentils, flaxseeds, okra and eggplant are good sources of soluble fiber. Oat bran (100 g per day) reduced LDL cholesterol by 14% in men with high cholesterol.
Types of plant fibers that are not digested but promote fermentation and provide food for some beneficial bacteria (called probiotics) in the colon are called prebiotics (for example, inulin, fructooligosaccharides, or soy oligosaccharides). In addition, inulin with a moderate carbohydrate content reduces fat deposition in the liver and the content of triacylglycerides in the blood plasma. Probiotics may lower LDL (5 - 8% of strains Lactobacillus acidophylus and bifidobacteria Longum) and increase HDL by as much as 25% in the presence of prebiotics such as oligofructose or inulin.
7. Take Vitamin D3
Recently, it has been discovered that vitamin D (the "sunshine vitamin") is extremely important for the body for many reasons, and its high doses are much less toxic than previously thought. Recent studies have shown that even small daily doses of 500 IU. vitamin D supplementation helped seriously ill patients reduce CRP by 25%, and some patients experienced significant increases in HDL cholesterol after taking vitamin D supplements. Increased vitamin D levels are now associated with a reduced risk of death from any cause, including heart attack.
A glass of milk contains 100 IU. vitamin D; in 100 g of sockeye salmon - about 675 IU. vitamin D3. In direct sunlight, 10,000-20,000 IU can be produced in bare skin. on a sunny day (without sunscreen), but most people in the US seem to have low vitamin D levels (even in the southern US). Scientists are going to conduct a massive experiment with a daily intake of 2000 IU. vitamin D3 for 2-3 months in order to determine the optimal requirement for vitamin D based on the results of blood monitoring.
Do not take vitamin D supplements without a doctor's supervision if you have sarcoidosis, liver disease, kidney disease, or parathyroid disease.
8. Eat more blue, purple and red fruits
Polyphenols from blueberries, pomegranate, cranberries, red grapes and unfiltered olive oil help increase HDL. Eating about 5 ounces (150 g) of berries, puree or nectar per day (blueberries, lingonberries, black currants, strawberries, raspberries and chokeberries) can increase HDL by 5% over 8 weeks. After 1 month of drinking 6 ounces of pure cranberry juice daily (usually diluted with 3 parts water), HDL increased by 10%. Cranberry juice increases plasma antioxidant levels and HDL cholesterol levels. This corresponds to an approximately 20-40% reduction in the risk of cardiovascular disease.
You can also mix unsweetened cranberry juice with pomegranate juice, red grape juice, and/or blueberry juice. Red wine has some controversy, as the increase in HDL does not extend to the most beneficial HDL-2B fraction. Alcohol can also raise triglyceride levels, but red grape skins and possibly crushed seeds may lower cholesterol. Grape seed extract is similar to pycnogenol, and both may also play a role in lowering blood cholesterol levels.
Because alcohol also contributes to hypertension, liver disease, breast cancer, weight gain, and is addictive and may cause accidents, the American Heart Association does not recommend wine as a cholesterol-lowering drug. But resveratrol, found in red wine, red grapes, peanuts and Foti (Chinese herb), can be used as a supplement with the same benefits.
9. Try something new
Try niacin (niacin), dark chocolate (at least 70% cocoa), curcumin (turmeric extract), kale juice or hibiscus tea to boost your HDL levels. Use vitamin K2 to move calcium from arterial plaque into bones. Reduce LDL and your risk of cancer with oriental mushrooms (boiled for at least 5 minutes).
Try niacin (niacin), dark chocolate (at least 70% cocoa), curcumin (turmeric extract), kale juice or hibiscus tea to boost your HDL levels. Use vitamin K2 to move calcium from arterial plaque into bones. Reduce LDL and your risk of cancer with oriental mushrooms (boiled for at least 5 minutes).
10. Exercise, rest, smile more
Exercise reduces inflammation, increases HDL, helps insulin control blood sugar, and reduces stress. Staying physically fit (at least 30 minutes of exercise 4 to 5 times a week or walking more than 130 minutes a week) reduces the risk of death from cardiovascular disease by about 50%, regardless of cholesterol levels.
Observations of older people leading a sedentary lifestyle showed that within 6 months their CRP worsened by 15%, that is, by the same amount as when taking statins. Exercise improves CRP and increases HDL. Rest and laughter also help. Rabbits on an atherogenic diet had a 60% reduction in the development of atherosclerosis when the student who fed the rabbits also petted them.
People with both heart failure and mild depression were 44% more likely to die within 5 years than those without depression. Patients after a heart attack who were shown funny videos or comedies every day for an hour had a five-fold lower rate of recurrent heart attacks the following year. Laughter improves blood circulation, reduces blood pressure and the release of stress hormones.
Note: Lowering your cholesterol levels too much can increase your risk of depression, aggression, and brain hemorrhage. Cholesterol is essential for the formation of brain cells, memory, fighting infections and cancer (and producing hormones, including vitamin D). The key is to reduce inflammation and cholesterol oxidation, along with a healthy diet, exercise and rest, and increase healthy HDL when possible.
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Cholesterol is an important substance involved in the synthesis of vitamins and hormones. If its content in the blood is low, treatment cannot be avoided. It includes diet and healthy habits.
Cholesterol is one of the most important components in the synthesis of vitamin D, steroid and sex hormones, and the transport of vital substances, for example, Q10. A decrease in its content in the blood is no less dangerous than an increase, because a lack of this LDL leads to disruption of the menstrual cycle, a drop in blood pressure, brittle bones, and weakness of the heart and muscles. How to increase cholesterol, can this be done without pills?
Is it possible to increase blood cholesterol without pills? Easily! In order to bring this indicator back to normal, it is enough to carry out simple treatment, including the following aspects:
- adhere to a diet that includes “good” cholesterol;
- acquire some useful habits.
In this case, no pills are needed, which means, in addition to improving health indicators, the person will receive the effect of cleansing the liver and will not burden the liver with eliminating toxic drug residues.
Diet
In the blood, it is often caused by a lack of this substance in the human diet, less often by pathologies of the liver, because this organ synthesizes it. A proper diet containing foods that contain good cholesterol will help restore the normal state of the body.
Before listing the foods included in a proper diet, let’s clarify the concept of “good” cholesterol a little. The question of whether there is good and bad cholesterol has not yet been fully studied, but many scientists suggest that such a division is appropriate. The first type helps the body: synthesizes vitamins, supports heart function, turns into hormones and does a lot of other useful work. But the second one is deposited on the walls of blood vessels, creating plaques and impairing liver function.
Treatment for low blood cholesterol involves consuming a good, healthy form of it. A diet to increase the content of this substance in the body includes the following products:
- steamed fatty fish (cod, salmon, tuna and other types);
- unrefined vegetable oils (linseed, olive, sunflower);
- daily consumption of 2 boiled eggs;
- high-fat butter, full-fat milk and cottage cheese;
- fresh vegetable salads seasoned with lemon juice and oil;
- nuts, seeds, sprouted cereals;
- buckwheat, oatmeal and corn porridge;
- boiled lean meat (beef, veal, chicken).
As for: fast food, semi-finished products, chocolate sweets, salty snacks and various store-bought sauces, it is better to completely exclude them from the diet so as not to burden the liver.
Another product included in the diet for low blood cholesterol will delight coffee lovers, because it is their favorite drink. , but in moderation helps increase its concentration. You can drink one serving of espresso or two glasses of cappuccino, latte, or other types of drink per day.
What dishes to prepare for yourself on a diet to increase cholesterol? First of all, every day you should consume soups with meat or chicken broth.
Do not cook chicken or meat with the skin on, as this will make the liquid rich and contain too many unhealthy fats.
The first courses can be standard and contain carrots, onions and potatoes, and the famous Minestrone soup is also suitable, because it contains foods with healthy cholesterol (asparagus, legumes, garlic and others).
Breakfast
For a morning meal, it is optimal to prepare healthy porridges, and pair them with toast made from wholemeal bread or with whole grains, on which you can put a little cottage cheese, cheese and herbs.
When you get tired of oatmeal and buckwheat, you can replace them with an omelet, boiled eggs, or diet pasta. They can be combined not only with toast, but also with cottage cheese casserole, sugar-free pancakes or cheesecakes.
Dinner
In addition to soups, liver dishes are suitable for lunch: liver pancakes, stews with vegetables, stuffed vegetables. Also welcome by-products are chicken hearts and beef tongue. These mammalian organs contain good cholesterol, especially liver, fat-soluble vitamins, and healthy fatty acids.
For those who do not like the products listed above, you can diversify the menu with a vegetable casserole with meat, boiled chicken with broccoli or asparagus, carrot cake and dried fruit compote.
Dinner
For dinner, a salad of cucumbers, cabbage, carrots, apples, boiled beets, chicken breast and flax seeds, seasoned with lemon juice and olive oil, is suitable. For dessert, it is better to eat not a cake or cookies, but cottage cheese with raisins, dried apricots or honey.
The second option includes steamed fish or meat with baked vegetables (zucchini, eggplant, potatoes, carrots, beets), which cannot be salted, but you can add a little spice to them.
Useful habits
What kind of treatment can be done without acquiring healthy habits? was no exception. To improve this indicator, a person is recommended to:
- quit smoking;
- give up alcohol;
- engage in active sports.
Quitting smoking is the first step towards increasing good cholesterol in the blood, because nicotine causes its destruction and also contributes to the deposition of its “evil” brother on the walls of the arteries.
It is worth giving up smoking not only cigarettes, but also hookahs, electronic devices that are popular today, and other things.
Alcohol contains bad cholesterol, the only exception being dry red wine, but it is not recommended to consume it more than once a week. Replace alcohol with fresh juices, green tea, sugar-free milkshakes, smoothies and other tasty and healthy drinks.
Sports activities
Treatment for low cholesterol will not be complete without engaging in active sports, because they perform several useful actions at once:
- improve liver function;
- help eliminate bad cholesterol;
- help burn harmful saturated fats.
As for the liver, during sports, much more blood passes through it, it is better cleansed and starts working faster. Accordingly, it synthesizes more good cholesterol and removes harmful cholesterol with bile.
During prolonged aerobic exercise, intestinal motility improves, it cleanses faster and removes feces with bile containing low-quality cholesterol and other harmful substances.
It’s easy to increase healthy cholesterol and improve your health even at home, because you don’t need expensive and harmful pills. It is better to contact a nutritionist who can competently create a diet. But you can develop a diet yourself using a list of recommended products. When creating a menu, take into account the cholesterol content of foods and the daily intake of this substance.
Without fats, a complete human diet is simply impossible. Despite all the benefits of lipids, they can saturate the blood with so-called bad cholesterol. We are talking about saturated and various trans fats. Saturated fats come into the bloodstream from animal foods and also from some tropical plants, such as coconuts.
If we consider trans fats, they can be of natural or artificial origin. Natural fats are present in dairy products, as well as meat (from 5 to 8 percent). Artificial trans fats result from chemical processing of saturated fats. This process is commonly called partial hydrogenation.
It is the excessive consumption of saturated fat that becomes the main factor that ensures an increase in low-density cholesterol. It is also called bad, but it is important for the body to increase healthy cholesterol in the blood, the level of which decreases.
Products with a high content of saturated lipids include:
- beef;
- pork;
- lamb;
- dairy products;
- fast food;
- fried foods.
If a person has problems with this fat-like substance, then it is better to limit these foods and not consume them more than 5 times a month. The volume of such food should not exceed 7 percent of the daily calorie intake. You can replace heavy meat with skinless poultry.
Every time you buy food, you must carefully read all the information on the packaging. It is important to make sure that they do not contain trans fats.
An excellent alternative would be products with reduced fat content, as well as lean fish, which can increase blood cholesterol levels, only this will be a useful component.
Switching to a healthy diet
Simply the ideal option would be to switch from foods with saturated fats to ones that contain a lot of unsaturated lipids.
It will be good to include omega-3 acids in your diet. Products high in these substances include:
- fish. This could be: salmon, herring, sardines, sea bass, halibut or mackerel. These fish are rich in healthy fat, which helps raise good cholesterol levels. It is best to consume this sea fish at least 3 times a week;
- nuts. You can eat 100 g of almonds or walnuts per day. Such foods are rich in antioxidants, alpha-linolenic acid;
- oils Rapeseed, olive, and soybean oil will be simply indispensable for the body. It would be great to completely replace animal fats with these vegetable fats.
Omega-3 fatty acids do not raise cholesterol and also help lower triglycerides, which prevent heart problems.
Note! You can buy camelina and flaxseed oil at the pharmacy. They contain many vitamins and unsaturated acids. If you consume such fats in a tablespoon before meals, this will have a positive effect on the lipid composition of human blood.
We must not forget about including whole grains, vegetables and fruits in the diet.
Consumption should be avoided:
- corn flakes;
- white bread (especially fresh);
- sweet grains.
It is important to limit the amount of foods with a high glycemic index, such as refined sugars and processed foods, as much as possible. They can cause an increase in blood glucose levels. As a result, the level of high-density cholesterol decreases, and the amount of triglycerides increases sharply. In any case, you need to know for sure.
Daily physical activity
Any physical activity on the body helps increase good cholesterol in the body and thereby reduces the level of bad fat-like substances.
There are medical statistics that show that it is important to engage in a significant amount of physical exercise to improve blood health. Those people who spent more than half an hour a day and three times a week on physical exercise had better results from such therapy.
You can engage in any kind of sports. The following will be effective:
- jogging;
- swimming in the pool;
- walking at a fast pace.
When performing any exercise, it is important to achieve burning of at least 1200 calories in 7 days. You can always find suitable activities, especially since the same activity cannot be shown to different people.
If you stick to a specific schedule, you can achieve excellent results. Equally important is when exactly to conduct such classes. If you exercise daily before eating, the production of lipoprotein lipase (LPL) will be stimulated. This substance cleanses the walls of blood vessels from accumulated fat and reduces the amount of triglycerides.
Already 2 months after the start of high-quality and systematic classes, excellent results can be obtained. Not only will your figure become more toned, but your high-density lipoprotein (HDL) levels will increase by 5 percent.
Special medical studies were conducted on those people who walk at least 6 thousand steps every day, as well as those who take 2 thousand steps. The first group showed an increase in LPV by 3 mg/dl.
Note! With a sedentary lifestyle, the amount of low-density cholesterol increases, which causes the development of problems with the heart and blood vessels.
Weight loss
Every extra kilogram negatively affects not only your well-being, but also the balance of different types of cholesterol in the blood.
If you maintain your ideal weight, the amount of low-density cholesterol will decrease, thereby increasing high-density cholesterol.
Very important for weight loss:
- start eating healthy and rationally;
- do not forget about daily physical activity.
If the body mass index is below 25 points, then this can be called the optimal indicator.
An excellent option would be to get into the habit of walking outdoors for at least 30 minutes every day. If the treating doctor allows it, then it will be useful to visit the gym or dance classes, plus only use.
Quitting bad habits
- smoking;
- consumption of alcoholic beverages.
Quitting smoking cigarettes will help normalize your cholesterol levels. Already 14 days after quitting the bad habit, there will be a positive trend in the blood test for cholesterol, so this simple method, quitting smoking, really helps increase the level of good cholesterol.
It would be wrong to assume that a non-smoker is completely safe. Passive smoking can also cause cholesterol problems in both adults and children.
Statistics show that each pack of cigarettes smoked can reduce high-density cholesterol levels by approximately 3.5 mg/dL. As soon as a sick person gives up smoking, he will almost instantly begin to improve the condition of his blood.
People who drink alcohol in strictly moderate doses can expect an increase in HDL levels. We are talking about red wine, which under no circumstances should be abused. The maximum possible dose of wine per day is 250 ml (1 glass).
This grape drink contains a special substance called resveratrol, which increases good blood cholesterol.
If a person has serious problems with alcohol, then such therapy will definitely not be of benefit to him. The process of hematopoiesis, as well as the balance of good and bad cholesterol, will be achieved only if you give up this bad habit.