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Top 10 Foods You Should Eat to Increase Good Cholesterol (HDL)

BingMag.com <b>Top</b> 10 <b>Foods</b> <b>You</b> <b>Should</b> <b>Eat</b> to <b>Increase</b> <b>Good</b> <b>Cholesterol</b> (HDL)

Probably the first thing that comes to mind when talking about Cholesterol is bad Cholesterol and its connection to heart disease. Cholesterol, however, comes in many forms, and the body needs something called Good cholesterol, or high-density lipoprotein (HDL).

Cholesterol is essential for the body. But if its concentration in the blood is too high, it becomes a risk factor that puts people at risk for cardiovascular disease. If You want to know more about Good Cholesterol and how diet is related to it, read this article from BingMag Meg to the end.

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What is Good cholesterol?

Cholesterol is a waxy substance found in all cells and the body to make some It requires hormones, the synthesis of vitamin D and the formation of new cells. It binds to proteins called "lipoproteins" and carries them with them in the bloodstream. It can lead to plaque formation and narrowing of blood vessels, increasing the risk of cardiovascular disease. But not all cholesterols are the same. There are two main types of Cholesterol in the blood, called low-density lipoprotein (LDL) and high-density lipoprotein (HDL). LDL is called "bad cholesterol". Because when it is higher than normal, it builds up in the walls of blood vessels and narrows them. HDL is known as "good cholesterol." Because when its level is in the right range, it collects excess Cholesterol in the blood and carries it to the liver where it is broken down and excreted from the body. As a result, it reduces the risk of heart disease, heart attack and stroke.

The American Heart Association recommends monitoring blood Cholesterol levels by age 20. If You are overweight or obese, or are more likely to have heart disease, it is best to talk to your doctor about the need for this test at a younger age. Doctors measure blood Cholesterol in milligrams per deciliter (mg/dL). The following table shows the levels of Good Cholesterol in men, women, and children: HDL levels in men, women, children, children strong 40 mg/dL or higher 50 mg/dL or higher 45 mg/dL or higher 60 mg/dL or higher 60 mg/dL or higher 200 mg/dL In deciliters or higher Low less than 40 mg/dl Less than 50 mg/dl -

Useful Foods to Increase Good Cholesterol

BingMag.com <b>Top</b> 10 <b>Foods</b> <b>You</b> <b>Should</b> <b>Eat</b> to <b>Increase</b> <b>Good</b> <b>Cholesterol</b> (HDL)

Foods such as sweets, cream cheese, fried chicken and ice cream have a negative effect on blood cholesterol. Because they contain a lot of saturated fat and trans fat, they Increase total Cholesterol and LDL. In addition to foods, various diseases and environmental factors can affect Good cholesterol. Preventing the following helps Increase blood HDL:

  • Obesity
  • Sedentary lifestyle
  • Type 2 diabetes
  • Inflammation
  • Smoking

Some hormones, such as estrogen or thyroid hormone, Increase the concentration of Good cholesterol. According to research, exercise is also associated with increased HDL. Choosing the right Foods can also lower LDL levels, thereby improving the ratio of HDL to LDL.

If You want to modify your diet, a Mediterranean diet can be a Good choice. One study found that following this diet effectively lowered blood Cholesterol levels. Some Foods lower bad Cholesterol and Increase Good cholesterol. So try to include the following Foods in your daily diet:

1. Olive oil

Olive oil is a staple of the Mediterranean diet and contains an anti-inflammatory compound called oleic acid, which helps raise Good Cholesterol and prevent heart disease. The beneficial fats in olives and olive oil reduce the inflammatory effects of LDL Cholesterol on the body. Research shows that the "Elenolide" compound in olive oil, especially high-quality olive oil, helps prevent high blood pressure and reduces the risk of heart disease and stroke.

If When cooking food at low or medium temperatures, You can substitute extra virgin olive oil for other oils. But do not use this oil at high temperatures, because it decomposes. In addition, You can use extra virgin olive oil to prepare a variety of sauces and to flavor Foods after cooking.

Although extra virgin olive oil is classified as a healthy oil, it Should be consumed in moderation. do. Because it is very high in calories and leads to obesity in case of excess.

2. Whole grains

BingMag.com <b>Top</b> 10 <b>Foods</b> <b>You</b> <b>Should</b> <b>Eat</b> to <b>Increase</b> <b>Good</b> <b>Cholesterol</b> (HDL)

Whole grains reduce LDL and total cholesterol, thereby increasing the percentage of HDL . These Foods contain fiber, especially soluble fiber, which research has shown helps lower LDL and improves the ratio of HDL to LDL.

To Increase your intake of whole grains, instead of white bread or Pasta made with white flour Use whole wheat bread or pasta containing whole wheat flour. Other whole grains include oats, brown rice and quinoa.

Beans

Beans, like whole grains, are a Good source of soluble fiber and maintain heart function at their best. You can try different types of legumes such as black beans, cowpeas, lentils and so on. Beans and other legumes can be used in a variety of Foods such as salads and soups.

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4. High-fiber fruits

Eating high-fiber fruits such as plums, apples and pears helps lower blood Cholesterol levels. You can Eat these fruits with oats or breakfast cereals or put them in a blender and make a delicious smoothie. Fruits are one of the best snacks.

Berries are also one of the most fiber-rich fruits available. The antioxidants and fiber in berries such as raspberries and blueberries help control LDL Cholesterol while increasing the ratio of HDL to LDL. Add these delicious fruits to yogurt or smoothie or pour over salads to make them taste sweeter.

5. Fatty fish

The omega-3 fatty acids found in fish can lower bad Cholesterol and Increase Good cholesterol. As a result, consuming them reduces the risk of heart disease. Fatty fish such as salmon and sardines are some of the best options You can include in your diet.

Flaxseed

BingMag.com <b>Top</b> 10 <b>Foods</b> <b>You</b> <b>Should</b> <b>Eat</b> to <b>Increase</b> <b>Good</b> <b>Cholesterol</b> (HDL)

Flaxseed and flaxseed oil also contain omega-3 fatty acids. Many vegetarians use flaxseed as a source of omega-3 fatty acids. Because it is one of the best plant sources of omega-3s and helps maintain heart health.

It is best to buy flaxseed ground. Because it is almost impossible for the body to break down unripe flax seeds. In other words, unground flax seeds remain largely intact in the body and none of their nutrients are absorbed. You can sprinkle ground flax seeds on breakfast cereals, salads or yogurt, or use flaxseed oil to make salad dressings.

Nuts Nuts, including almonds, pistachios, walnuts, and peanuts, which are classified as legumes, are high in heart-healthy fats. In addition, they are high in fiber and contain a substance called "plant sterols". Plant sterols prevent the body from absorbing cholesterol. Just keep in mind that if You want to limit your calorie intake, You Should avoid overeating nuts. Because they are considered high in fat and calories.

8. Chia Seed

Chia Seed is a Good source of omega-3 fatty acids, fiber and other nutrients. Adding chia seeds to the diet can help lower LDL levels and lower blood pressure. Like flaxseed, chia seeds can be added to breakfast cereals, oats, salads, yogurt or smoothies.

Avocado

Avocados contain folate (vitamin B9) and unsaturated fats with a double bond. This type of healthy fat helps Increase Good Cholesterol in the blood and reduces the risk of stroke, heart attack and heart disease. Avocados contain a lot of fiber and therefore its consumption is effective in controlling blood cholesterol.

10. Soy

BingMag.com <b>Top</b> 10 <b>Foods</b> <b>You</b> <b>Should</b> <b>Eat</b> to <b>Increase</b> <b>Good</b> <b>Cholesterol</b> (HDL)

Soy and its products are not only suitable for vegetarians. Incorporating these Foods into your diet is a great way to reduce your meat intake and lower your blood Cholesterol levels. When You Eat less meat, your blood LDL levels are likely to decrease and your HDL levels increase.

The effect of lifestyle on Good Cholesterol

Eating the right Foods can lower bad Cholesterol and Help improve Good cholesterol. But the things You can do to control your blood Cholesterol are not limited to this. The following tips can also help:

Exercise

Daily exercise is important for maintaining Good health and can even Increase HDL. Current guidelines recommend that adults do at least 150 minutes of moderate-intensity physical activity a week.

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Lose weight if necessary

Changing your diet and increasing your physical activity can help You lose weight and maintain a healthy weight. In some cases, weight loss leads to an Increase in Good Cholesterol and a decrease in bad cholesterol. Check your genetics Sometimes, despite a lot of effort, your blood Cholesterol does not return to normal . Genetics can play a role in regulating blood Cholesterol levels. Therefore, talk to your doctor about personal risk factors and what You can do to address them.

Take care of your digestive system

Many microorganisms, including bacteria in the human gut, They live in what is called the "flora" or "gut microbiome." New research shows that the gut microbiome affects blood Cholesterol and the risk of heart disease. Adding probiotic-rich Foods such as yogurt and fermented Foods to your daily diet can improve the gut microbiome.

  • What are probiotics and what Foods contain probiotics?

In addition to advising on lifestyle and diet changes, your doctor may advise You to take blood cholesterol-lowering drugs. Prescribe medication to help lower blood Cholesterol levels. Some of the most common medications used to treat high Cholesterol are:

  • Statins: Statins such as Simvastatin reduce the production of Cholesterol in the liver. These drugs lower LDL levels and Increase HDL levels to some extent.
  • Selective Cholesterol Absorption Inhibitors: These drugs reduce the amount of Cholesterol absorbed by the gut and can be effective. Moderate HDL levels.
  • Fibrates: Fibrates such as gemfibrozil help lower triglycerides, one of the fats in the blood, and Increase Good cholesterol. li>
  • Niacin: Doctors prescribe these drugs to lower LDL and triglyceride levels and Increase HDL levels.
  • Biologic drugs: If altered Diet and taking statins do not help lower Cholesterol levels, doctors usually prescribe biologics. These new drugs are expensive, but have a Good effect on lowering LDL levels. They are effective in controlling blood Cholesterol levels. A healthy and balanced diet also plays an important role in this.

    Eating healthy Foods such as fish, whole grains, legumes, nuts, fruits, chia seeds and flaxseed helps Increase Good Cholesterol and at the same time It lowers bad cholesterol. However, some Foods may interfere with your medications. Therefore, it is best to consult your doctor or dietitian before making significant changes to your diet.

    This is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the Digitica Magazine Disclaimer .

    Sources: healthline, eatingwell


Tags: top, foods, you, should, eat, increase, good, cholesterol, (hdl)

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