HDL cholesterol is an ally of the heart. It supports the reduction of bad cholesterol, and thus reduces the risk of heart disease and stroke. With the help of diet and physical activity, you can increase its concentration in the blood. How to increase HDL level?
Cholesterol has many faces – the “bad” – LDL cholesterol, builds atherosclerotic plaques, while the “good” – HDL cholesterol counteracts and reverses this adverse process of clogging our arteries. The higher the HDL cholesterol level, the lower the risk of cardiovascular disease. Discover natural ways to increase your good cholesterol levels:
Olive oil, rapeseed oil or linseed oil contain monohydrate and polyunsaturated fatty acids that are beneficial to health. The high content of essential unsaturated fatty acids: linoleic from the family of omega-6 and linolenic from the group of omega-3, with a very low supply of saturated fatty acids is important in the prevention of cardiovascular disease. Consuming only oils causes: reduction of total and LDL cholesterol in blood serum, inflammation markers, substances that increase blood clotting and increase of HDL cholesterol.
Nuts for health
Nuts are a wealth of ingredients essential for a healthy heart. They contain significant amounts of potassium, calcium, magnesium and polyunsaturated omega-3 and omega-6 fatty acids. The incomplete handful of walnuts contains about 2.6 g of omega-3 fatty acids, which is up to 200 percent. recommended daily intake of these acids. Sunflower seeds, linseed, sesame and pumpkin seeds are also valuable in this respect.
Long-chain omega-3 acids such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) have special metabolic activity in the body, including increase HDL cholesterol and lower LDL cholesterol. It is recommended to consume about 250 mg EPA and DHA daily. Therefore, 3-4 times a week, you should reach for sea fish, which are their richest source. Salmon, mackerel, halibut, herring, sardines and sprat are recommended.
Add garlic to the dishes
Garlic is not only a spice that gives a unique flavor to dishes, but also a natural medicine with antibacterial, antifungal, but also antiatherosclerotic properties. Active substances contained in garlic, including allicin, allin, trisulphides can lower total cholesterol, LDL cholesterol and triglycerides, and increase HDL cholesterol.
Bet on activity
Lack of movement and low level of physical activity is one of the factors predisposing to the development of heart disease, probably due to the unfavorable profile of serum cholesterol. Regular physical activity reduces total cholesterol and increases HDL cholesterol. We recommend at least 30-60 minutes, preferably daily activities in a form that gives us satisfaction. An additional benefit of spending free time actively is the improvement of body condition and fitness as well as the loss of unnecessary kilograms.
Cardiovascular exercise can help keep weight down and HDL levels up. For example, in one study published in the Journal of Sport Sciences, walking or running 50 to 60 minutes a day, five days a week for 12 weeks, overweight men significantly reduced their body fat, insulin resistance, blood pressure and “bad cholesterol” levels. while upping their “good cholesterol.” Meanwhile, an analysis in the archives of internal medicine found that moderate-intensity aerobic exercise (e.g. walking, cycling or continuous swimming for at least 15 minutes) consistently increases HDL levels.
Increase HDL: do at least 20 to 30 minutes of moderate-intensity aerobic exercise per day, says Mushtaq. Examples include vigorous walking or light jogging, swimming or cycling. On a scale of 1 to 10, you should feel like you’re working at around 4 to 6. Such activity is a great idea how to increase HDL.
Smoking can make a number for more than the lungs, actually reducing HDL cholesterol in the body. Fortunately, it’s never too late to quit: one review published in the biomarker Research found that HDL levels could rise by up to 30 percent within three weeks of quitting.