How to increase good cholesterol (HDL) and lower bad (LDL)

Unlike what is mistakenly believed, the truth is that cholesterol is not bad for health, despite the fact that certain advertising campaigns have led the population in general to think so. In fact, did you know that cholesterol, in its normal and optimal levels, is fundamental for our body? It is only dangerous when it is high.

If in a routine blood test we have found high cholesterol levels (especially LDL cholesterol levels), and low levels of HDL cholesterol, we must remember that there is a higher risk of suffering from cardiovascular disease, since bad cholesterol it tends to adhere to the walls of the blood vessels and narrows them, thereby multiplying the risk of stroke or heart attack.

In these cases it is essential to increase the good cholesterol, and lower the known bad cholesterol. But how? It is common to feel doubts about it, especially after leaving the doctor's office after telling us that we have found high levels of fats in the blood.

How to raise HDL or good cholesterol easily

Follow a healthy diet low in fat

  • Avoid foods rich in LDL cholesterol: as they are foods with high trans fat content (industrial bakery and pre-cooked foods), those rich in saturated fats (such as cream, red meats, sausages and butters), whole milk products, certain oils (such as coconut oil and palm), fried foods and certain shellfish (such as prawns, prawns and crayfish).
  • Opt for foods that raise your HDL cholesterol: especially blue fish (such as salmon, herring, tuna, trout and sardines), dried fruit, olive oil, avocado, broccoli and garlic stand out.
  • Consume fruits, fresh vegetables and whole grains: ideal to provide the body with essential nutrients, fiber (which helps eliminate cholesterol) and water.

Practice regular physical exercise

Did you know that exercise is good for lowering cholesterol? By increasing energy expenditure and fat intake is ideal to lower high cholesterol levels. This benefit not only results in a reduction of total cholesterol and LDL, but also increases the HDL cholesterol levels.

Of course, for physical exercise to fulfill this function is very important that the exercise is aerobic, medium or low intensity but long duration.

Remember: it is ideal to practice it regularly, preferably every day and for at least 30 or 40 minutes. In addition, it will help you to feel better and to relax.

Reduces stress and anxiety

For years it has been known that stress, especially stress, tends to raise the levels of bad cholesterol. Why? Very simple: stress increases the release of cholesterol from fatty tissues, so maintaining a regular and constant stress is associated with a chronic increase in cholesterol.

The key, therefore, is to maintain not only a healthy lifestyle, but to enjoy a life as relaxed as possible. For this, a great option is to practice physical exercise regularly (which improves our mood and relaxes us), and do some meditation or practice relaxation every day for 30 minutes.

It's actually simpler than you think: just sit or lie down in some comfortable place at home, play relaxing music, light candles and some incense and just try to put your mind to the blank, forgetting tensions and worries.

Thin if you are overweight

If there is excess weight, either because you are overweight or obese, it is best to lower it by following a diet low in fat and practicing physical exercise. It also helps to eat slowly, making five meals a day, distributing meals and not overeating (not feeling full and finishing just before filling the stomach).

In addition to helping you to lower high cholesterol levels, it is also useful to reverse or prevent other related disorders, such as fatty liver.

The best foods to raise the good cholesterol

At the time of increase the good cholesterol It is very interesting to opt for foods high in HDL cholesterol, which tend to increase levels of this type of cholesterol in a healthy way. But what are the best foods to raise the good cholesterol?:

  • Vegetables: onion and garlic stand out, which lower the bad cholesterol by increasing the good cholesterol. Carrots are also positive because of their richness in pectins and beta-carotene.
  • Blue Fish: helps to improve the levels of good cholesterol, lowering the bad cholesterol in turn. The best? Salmon for its richness in healthy fatty acids.
  • Fruits: apples, because of their pectin content, help regulate both types of cholesterol.
  • Vegetables: can help regulate both LDL cholesterol and HDL cholesterol.
  • Olive oil: it is one of the characteristic oils of the Mediterranean diet, especially suitable to improve and raise the levels of good cholesterol.

Why we should increase HDL cholesterol and reduce LDL

Although cholesterol is indeed essential for our body, when there are high cholesterol levels (ie, between 200 and 240 mg / dl), it would pose a risk to our health, being associated with a higher risk of cardiovascular diseases, increase the risk of angina, heart attacks and strokes.

However, within cholesterol itself we can find two variants: the one known as HDL cholesterol  (or good cholesterol), and the LDL cholesterol  (or bad cholesterol). And why are they considered as 'good' or 'bad'? Very simple: because LDL cholesterol when it is at high levels tends to accumulate in the arteries, increasing the risk of cardiovascular disease. While HDL cholesterol helps bad cholesterol not get "stuck" in the arteries, acting on him in a positive way.

For this reason, it is very important increase HDL cholesterol and lower the LDL when it is at levels considered high from a medical point of view.

How to know when LDL cholesterol is high?

Knowing the cholesterol values ​​is very simple: it is enough to perform a blood test. In fact it is a parameter that is analyzed routinely and on a daily basis in the routine analysis that we perform regularly every year.

LDL cholesterol is normal when there are less than 100 mg / dl (in some cases less than 70 mg / dl), while it is normal-high when it is between 100 and 160 mg / dl, and it is high when it is above this figure.

What figure is the proper HDL cholesterol?

Many doctors agree that an HDL cholesterol above 60 mg / dl is adequate, being advisable to keep it always between 40 to 70 mg / dl. This means that people who have good cholesterol levels below 40 mg / dl would be at greater risk, especially if they also have high LDL cholesterol levels.

Therefore, remember that when it comes to enjoying good health is essential to take care of the health of our arteries and our circulatory system. An ideal option is through cholesterol, especially when LDL cholesterol is in normal amounts, and HDL cholesterol is at its optimal values. This article is published for informational purposes only. You can not and should not replace the consultation with a Nutritionist. We advise you to consult your trusted Nutritionist. ThemesCholesterol

How to Increase Low HDL Cholesterol (March 2024)