As you certainly know, there is good cholesterol and bad cholesterol. In this sense, food directly interferes with both. Thinking about it, we will tell you how to increase good cholesterol. So check out the tips and improve your diet!
Read more: Cellulite: Is soda gas one of the causes?
see more
Secret of youth? Researchers reveal how to reverse…
The "powers" of porridge: check out the benefits of oats in…
Why is one cholesterol good and the other bad?
LDL cholesterol is considered bad because its molecular weight is low and it is easily deposited in blood vessels. In the long run this can cause blood clotting and trigger a stroke.
On the other hand, HDL is the good guy because it works by removing the accumulation of LDL from the vessels in the body. With this, LDL must be kept at lower levels, while HDL must remain in greater amounts. With that in mind, now know what to eat to raise your HDL.
1. Linseed
Flaxseed is a seed rich in good fats, which are converted into omega 3 in the body and contribute to an increase in HDL. In this sense, the recommendation for the consumption of flaxseed is that it be preferably crushed to improve the absorption of its nutrients.
2. Extra virgin olive oil
Olive oil has a good proportion of beneficial fats, especially omega 6. And, in case you didn't know, it is very important for health that there is a proportion between the consumption of omegas 6 and 3. So invest in this food!
3. chestnuts
Oilseeds are excellent sources of good fats, plus minerals like selenium and zinc. Therefore, chestnuts, almonds and nuts are worth including in your routine. However, the daily intake should be just a few units, as these foods are quite caloric despite their small size.
4. Egg
The egg, more specifically the yolk, is a food with good fats. Furthermore, until a few years ago there was a myth that eggs raised total cholesterol. However, studies have shown that this is not true.
5. fruits
Fruits are also very important to keep cholesterol levels within parameters, because they contain fiber and, in addition, some of them (like avocado, for example) also have good fats in their composition.
other tips
Anyway, other fundamental tips to improve your HDL are: practice physical exercises, because physical inactivity is the enemy of good circulation and health as a whole. Also, control the consumption of foods that increase bad cholesterol such as fried foods and processed meats.
