Tips For Increasing Good Cholesterol Levels
High density lipoproteins are the ones that remove excess cholesterol. Hence, they are known as: good cholesterol.
To increase the level of good cholesterol, it is not necessary to resort to drugs or strict diets. In fact, it’s hard for us to believe that the good cholesterol exists.
When we think of cholesterol, we automatically believe that it is bad for our health and that we should lower its levels through healthy eating and exercise. But in reality, there is a good cholesterol that it is even advisable to increase.
Why increase the levels of good cholesterol?
First of all, you should know that there are two types of cholesterol : bad , or LDL, and good , or HDL. The latter circulates in the blood and is transported by high density lipoproteins.
These lipoproteins pass through the arteries to the liver and cleanse the vessels. They thus make it possible to release the metabolism of fats.
Unlike bad cholesterol, having high HDL levels (no less than 40 mg / dl in men and 50 mg / dl in women) is essential.
If we eat egg yolks, sausages or butter, as well as foods of animal origin that contain saturated fat, then we will increase bad cholesterol, but not good cholesterol. Even trans fats reduce HDL levels.
It is therefore recommended not to eat pastries, crisps, industrial foods, sweets or snacks.
On the other hand, it is good to add foods that contain monounsaturated fatty acids such as olive oil, nuts and avocado to our diet. Because they raise the level of good cholesterol in the blood.
Tips for increasing good cholesterol levels
We therefore recommend that you consume the following foods to balance the levels of both cholesterols:
1. Foods rich in omega 3 and 6
Omega 3 and 6 fatty acids or oils are essential for heart health.
Thanks to fatty acids, the liver can make prostaglandins. These are substances with many properties (anti-inflammatory, vasodilator and anti-thrombotic) which therefore improve circulation and also increase HDL cholesterol.
Some foods rich in this nutrient include:
- Chia seeds
- Quinoa
- Nuts
- Linseed
- Fatty fish (salmon, sardines, mackerel, tuna)
2. Legumes
It is also advisable to eat these rich and healthy foods two to three times a week. Legumes also contain a lot of lecithin and also omega-3 fatty acids.
They can be eaten in different ways, hot or cold, and also accompanied by vegetables. The most recommended are:
- Lentils
- Chickpeas
- Beans
- Peas
3. Green vegetables
Dark green vegetables are the best for raising good cholesterol. Beta-carotene, chlorophyll and, in many cases, glucosinolates (found in arugula, for example) provide dozens of antioxidants.
Some of the vegetables we recommend you eat are:
- Cabbage
- Broccoli
- Rocket
- Chard
- Radish
- Spinach
- Carrots
4. Nuts and dried fruits
In order for them to provide all of their nutrients and properties, it is essential that they are not fried or have no added salt. These rich foods are ideal for a snack, a snack or when we are caught by the urge to snack.
A handful of nuts a day is the recommended maximum, as they contain enough calories. Those that are recommended are the following:
- Almonds
- Hazelnut
- Nuts
- Peanuts
- Pistachio
5. Whole grains
Whole grains are healthier than refined (white) ones because they retain all of their properties. They also satisfy the appetite better. We advise you to consume:
- Millet
- Rice
- Oatmeal
- Rye
6. Good quality oils
It is very important that you choose oils that are cold pressed, also known as “extra virgin”.
In addition to olive oil, you can also use hemp oil. It is best to consume them before they have reached a certain temperature.
We recommend that you take 1 teaspoon (5 grams) of cold pressed wheat germ oil per day to receive a healthy dose of omega 3 and 6 fatty acids, as well as vitamin E (which acts as a potent fat antioxidant).
7. Condiments and dressings
Avocado can also be an excellent choice for increasing good cholesterol thanks to its essential oils. You can also use it as a replacement for seasonings such as mayonnaise or sliced and seasoned with lemon juice in salads.
8. Fruits
The best fruit we can choose whether we want to increase the good cholesterol are those that provide vitamin C. This is why citrus fruits cannot be missing for breakfast (a good orange juice to start the day is fantastic). Some possibilities:
- Orange
- Lemon
- Mango
- Papaya
- Peach
- Pineapple
- Mandarin
And remember that in addition to a good diet, it is also essential to avoid excess and addiction.
