How to raise good cholesterol

How to raise good cholesterol

High-density protein removes excess cholesterol.

• Why you should include nuts in your diet
• How to increase red blood cells
• 10 healthy nuts

You don't need to take medications or follow a strict diet to raise good cholesterol. It can be difficult to imagine that there is actually good cholesterol. Cholesterol is not good for your health, and you think you should lower your cholesterol level by eating healthy food and exercising regularly.

However, good cholesterol actually exists, and you may want to increase it.

Why you should raise good cholesterol

First of all, you should know that there are two types of cholesterol: “bad” or LDL cholesterol and “good” or HDL cholesterol.

The latter circulates through the blood and is carried by high-density proteins. This protein passes through the artery towards the liver and cleans the tube. So it prevents fat from becoming metabolized.

Therefore, unlike “bad” cholesterol, it is important to increase HDL levels (more than 40mg/dl in men and more than 50mg/dl in women).

If you eat egg yolks, sausages, or animal products that contain butter and saturated fats, your cholesterol levels will increase. Even trans fats can reduce HDL levels.

That's why you shouldn't eat pastries, french fries, processed foods, cookies, or unhealthy snacks.

Instead, add foods that contain monounsaturated fatty acids such as olive oil, nuts, and avocados to your diet. These foods increase good cholesterol levels in the blood.

How to raise good cholesterol

It is recommended to eat the following foods to balance the two types.

1. Foods rich in omega-3 and omega-6

Thanks to these fatty acids, the liver can produce propagandist. These are substances with many properties (including anti-inflammatory, dilatory and anti thrombotic agents) that improve circulation and increase HDL cholesterol.

Some of these nutrient-rich foods are:

• Chi Seed
• Quinoa
• Walnut
• flax seed

• Blue fish (salmon, sardine, mackerel, tuna)

Read more: 5 plant sources of omega-3 fatty acids

2. Beans

It is good to eat delicious and healthy food 2-3 times a week. Soybeans are high in lecithin and omega-3 fatty acids.

• Beans can be enjoyed in many ways, cold or hot, or with vegetables. The most recommended are:

• Lentils
• Garbanzo beans (chicks)
• Black beans
• pea

3. Vegetable

Green and dark vegetables are the most recommended for increasing good cholesterol. Beta-carotene, chlorophyll and in many cases glucosinolate (found in Arugula) provide dozens of antioxidants.

Some of the vegetables we recommend are:

1. Kale
2. broccoli
3. Arugula
4. But
5. radish
6. spinach
7. carrot

Read more: Vegetable juice to help recover after overeating

4. Nuts

First of all, to enjoy all the nutrients and their properties, don't fry nuts or add salt. Nuts taste great and are ideal for snacking in the morning, afternoon, or whenever you are hungry.

However, nuts are high in calories, so it is good to eat only a handful per day. The nuts we must eat are:

1. almond
2. Hazelnut
3. Walnut
4. peanut
5. pistachio

5. Whole grains

Whole grains are healthier than refined white grains as they do not lose their properties during the refining process. They also help us stay full longer.

We can eat the following whole grains.

1. millet
2. rice
3. oat
4. rye

6. High quality oil

It is very important to use cold-pressed or extra virgin oil.

In addition to olive oil, hemp oil can also be used. However, it is best to consume it before reaching a certain temperature.

• It is recommended to use 1 teaspoon (5 g) of wheat germ oil per day. That way, you can get a lot of omega-3, omega-6 and vitamin E (which acts like a powerful fat antioxidant).

7. Seasoning and Dressing

Avocados are a great option for increasing good cholesterol due to essential oils. Therefore, it can be used as a substitute for seasonings such as mayonnaise, or cut avocado into slices and used as a salad with lemon juice.

8. Fruit

The best fruit to increase cholesterol levels is vitamin C.

Therefore, you should include these fruits in your diet from breakfast (orange juice is a fantastic way to start the day). Some options are:

1. Orange
2. lemon
3. mango
4. papaya
5. peach
6. pineapple
7. tangerine

• In addition to following a good diet, it is important to avoid excessive and unhealthy habits.