Raise good cholesterol (HDL) levels naturally

Many people believe that everything that has to do with cholesterol is very negative and, therefore, seek to have the same levels very below, but we have to understand that there are two types of cholesterol, HDL and LDL. In this case we will focus on the HDL or good cholesterol, is you have to be highly adequate.

The HDL or good cholesterol brings various benefits, such as the prevention of CVD, among many more, them will today about the benefits of high HDL and how to raise levels of the naturally.

Why care HDL?

We must guard the HDL, since this refers to a type of cholesterol that circulates in the blood transporting high-density lipoproteins, these lipoproteins transport cholesterol from the arteries to the liver, which is to say that our arteries clean and carry cholesterol extracted to the liver to be metabolized. This, clearly, results in adequate levels of HDL to help us to protect our body from cardiovascular diseases, mainly.

How raise the good cholesterol?

Ingested dietary fats have great influence on our health, but usually not the only factor that affects the levels of HDL or good cholesterol, However if we know all the effects of fats in our body we can know how to raise the cholesterol good with the help of different factors. Here are a few tips to raise HDL levels.

Don't smoke

Plan to quit smoking

If you smoke you should take into account that reduces vascular performance of your body and this is one of the main factors of heart disease. When you stop smoking, good cholesterol increases in levels and reduces the risk of heart disease.

Do exercise

Keep in mind establish a routine of aerobic or cardiovascular exercise such as walking, jogging, biking, or swimming. Tries to focus more on the duration as in the same intensity.

Eliminate trans fats

This type of fat have an effect that becomes doubly negative on cholesterol, since it causes the reduction of HDL and LDL or bad cholesterol increased.

It changes some fats

It seeks to replace saturated fats with healthy monounsaturated fats. Monounsaturated fats are found in olive oil, avocado oil and sunflower oil. Monounsaturated fats tend to increase the levels of good cholesterol, without increasing cholesterol entirely.

Low weight

In the body occurs, usually weight surplus; This unnecessary weight increases (LDL) bad cholesterol and lowers good cholesterol (HDL), why it is good that you try to lose weight, taking into account the recommendation of your doctor.

Foods to increase HDL

It is one of the most important aspects to take into account with regard to the increase of HDL or good cholesterol, since the diet is the one that most directly affects the increase of HDL. We must do a very good selection of food which we will include in our diet, but to help you out, then we will offer a series of recommendations to keep in mind with respect to our diet foods.

Blue fish

It is especially rich in Omega 3, a polyunsaturated fat which helps reduce bad cholesterol and lowering high triglycerides.

Dried fruits

If you consume them in moderation (25 grams a day approximately), they can help us to look after our hearts and at the same time, it will help us to reduce LDL.

Olive oil

This is one of the healthiest oils that exist in the world, is the food base of the Mediterranean diet (a diet more healthy and recommended on the planet). Is an oil rich in acids fatty poliinsaurados that help us care for our cardiovascular system.

Fruits

When not? Fruits will always bring positive things to our diet, in this case we'll talk about the avocado, a food that has some calories, but at the same time is extremely recommended to protect the cardiovascular system.

Vegetables

Always healthy for our bodies, like broccoli and broccoli, which provide essential nutrients for our body.

Foods rich in fiber

Fiber-rich foods also are must be ruled out, such as Brown rice, wheat bran and fruits.

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