Ways to Help You Raise Good HDL Cholesterol
Did you know that massage can increase your HDL cholesterol? Food is important, but it’s not the only thing that can help. We give you all the keys to raising good cholesterol and protecting your heart.
Did you know that massage can increase your good cholesterol? Food is important, but it’s not the only thing that can help. We give you all the keys to raising your good cholesterol and protecting your heart.
Include Fruit In Your Breakfast
All fruits are good, but for a healthy heart, choose berries (blueberries, blackberries, raspberries) because they contain anthocyanins, the substance that gives them that color and also increases good cholesterol. If you don’t like to eat them, nothing will happen, you also need apples because they contain pectin, a type of fiber that improves the fat absorption mechanism and controls bad cholesterol.
Chocolate
Stress has been shown to increase bad cholesterol levels and lower good cholesterol levels. Therefore, anything that helps to relax, such as doing massage, exercise, meditation, yoga, singing, dancing, can help to control cholesterol.
Do you want to start practicing yoga but don’t know how to do it? Try these poses that will get you hooked!
Incorporate Avocados Into Your Diet
Avocados contain monounsaturated fats and no cholesterol, but help increase good HDL cholesterol. Experts recommend eating one a day to replace other saturated fats. However, if you need to control your weight, do not eat more than a quarter of an avocado per day.
For ideas on how to prepare it, check out these 11 recipes using avocados. They’re super easy and delicious.
Take Soy Lecithin
One tablespoon of soy lecithin provides phosphatidylcholine, a substance that raises your HDL. If you want to multiply its effect, add it to oatmeal, which also contains cholesterol-lowering substances such as avenanthramides.
There are many natural remedies for cholesterol control, and you can choose the one that works best for you.
Spread Margarine On Bread
According to a study by the Catholic University of San Antonio de Murcia, margarine on toast can help raise HDL levels. You can also spread avocado on top. It’s a different combination, but just as delicious.
Avoiding Excess Weight
The extra weight is accompanied by triglycerides stored as body fat. The increase in its presence in the body is almost always associated with a decrease in “good cholesterol”.
If you are struggling to lose weight or can’t find the right diet for you, take our test to find the ideal weight-loss method.
Take Natural Plant Sterols
Sterols are plant fats that slow the absorption of cholesterol and are naturally found in fruits, vegetables, nuts, legumes, and some vegetable oils, although in small amounts. You can simply focus on these foods in your menu.
Daily Exercise Can Increase HDL Levels
According to a study by Ochanomizu University in Tokyo, Japan, exercise is also a good ally in the fight against bad cholesterol and can even reduce cardiovascular disease by up to 7%. The benefits are even greater with 40 minutes a day. Since it takes consistent exercise to get the benefits, it’s good to find an activity that you enjoy. And according to another study, you’ll be more motivated to stick with it if you exercise outdoors with friends.
Choose IBERIAN HAM
They are more similar to olive oil than other animal fats and therefore have many health benefits: they are recognized for their beneficial effects on the heart and increase “good cholesterol”. The only drawback is its high price.
Aerial Exercise
If you exercise, try doing aerobic exercise, as it has been proven to be helpful in lowering “bad” cholesterol and increasing “good” cholesterol. If you don’t like to exercise, you can always dance, which is great exercise.
Eat eggs
Although yellow contains cholesterol, it also contains lecithin, which helps with fat metabolism. You can eat them 3 to 4 times a week, or more if your doctor doesn’t tell you to. Recent studies have shown that eating eggs does not increase blood cholesterol because the eggs themselves contain substances that prevent most of the cholesterol from entering the body. Do you like eggs? Here are 18 healthy reasons to eat them.
Oily Fish 2 To 3 Times A Week
Fatty fish contains omega-3 fatty acids, which can lower blood triglyceride levels. According to a study published in the Journal of Nutrition, if you also cook with olive oil (which is a plant sterol), you will significantly lower your cholesterol and triglyceride levels. What are the main bluefish? Salmon, sardines, tuna, bonito, anchovy, mackerel, swordfish, mackerel, lamprey, herring, etc.
Cholesterol is a substance that our body produces naturally or from certain foods, and it is necessary because it is involved in many important functions. If this is the case, why are we so afraid of it? Problems arise when its levels become unbalanced, as it can lead to cardiovascular problems, such as heart attacks.
In fact, according to the World Health Organization, 80% of cardiovascular diseases can be prevented by a healthy diet. To do this, it is necessary to find a balance between the “bad cholesterol” (LDL) and the “good cholesterol” (HDL), reducing the former and increasing the latter. And in this article, we will help you with the latter, as we have compiled the best keys to increase good cholesterol quickly.
