HDL – A Good Cholesterol And How To Increase
Ordinary, we know that cholesterol, especially in the negative. In fact, we need cholesterol to bile acids, hormones and vitamin D. Cholesterol is taken usually produced by the liver. Cholesterol remain the artery walls when you have high blood cholesterol. Generally there are two types of cholesterol: low density lipoprotein (LDL) and high density lipoprotein (HDL).
HDL or “good” cholesterol
In our blood, it is possible quarter-thirds of high density lipoprotein (HDL). High levels of HDL seem to protect against a heart attack. On the other hand, increase low HDL cholesterol (less than 40 mg / dL), the risk of heart disease. There is some evidence that the walls of HDL molecules cleaning blood vessels, and cleans up excess cholesterol is transported to the liver for further processing.
LDL or “bad” cholesterol
High levels of bad cholesterol, LDL cholesterol in the blood vessels in the form of wall plaques deposited. plates will be increasingly narrow blood vessels and can eventually block blood flow. Consequently, LDL-cholesterol is considered bad cholesterol. It is important that saturated fats and trans fats are factors that increase cholesterol. Unsaturated fats in nuts and fish can lower LDL cholesterol. In addition, soluble fiber in fruits, oats, barley and legumes can also reduce LDL cholesterol.
The increase good cholesterol
Regular endurance sports travel such as walking, jogging or cycling, which increases your heart rate for 20-30 minutes at a time, so the best way to increase HDL levels. The duration of the exercise is obviously more important than the intensity of exercise increases HDL-cholesterol. Obesity also increases LDL cholesterol and HDL-cholesterol effect was also reduced. If you are overweight, you should reduce your weight, increase your HDL level.
If you smoke, tobacco cause abandoned by increased levels of HDL. Alcohol consumption, another factor that can significantly increase HDL. More than one or two drinks a day can accelerate health problems, including heart failure and there are people who are likely to develop such problems even when limiting their alcohol intake to one or two drinks per day .
Trans fatty acids are present in many foods that reduce partially hydrogenated vegetable oils as fat transparent label of a food is not easy. Trans fats not only increase LDL cholesterol, but lower levels of HDL-cholesterol. Remove from your diet significantly increased HDL levels. On the other hand, increasing monounsaturated fats such as canola, avocado oil or olive oil and fat found in peanut butter in your diet may raise HDL-cholesterol without the rate total cholesterol increased.
You should eat more, because it reduces the soluble fiber to increase LDL cholesterol and HDL-cholesterol. Soluble fiber is found in oats, fruits, vegetables and legumes. More food means more cranberry juice HDL has been shown to increase levels of HDL. Fish and other foods containing omega-3 fats may also increase levels of HDL.
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