How to Increase HDL Cholesterol?
HDL (high-density lipoprotein) is considered the good cholesterol because it prevents the risk of cholesterol buildup in blood vessel walls. LDL cholesterol (low-density lipoprotein) is considered as the bad cholesterol because,obat kolesterol alami excess cholesterol can accumulate in the blood vessels and cause blockage of blood vessels. Therefore the good HDL cholesterol numbers are higher, while the good LDL cholesterol numbers are lower. Actually, in certain levels (no exaggeration), LDL cholesterol is also beneficial for the body. How to raise HDL cholesterol? Here are some suggestions that you can follow.
- Increase your intake of Unsaturated Fatty
Consuming saturated fats and trans fats can increase levels of LDL (bad cholesterol) in the blood. While consuming unsaturated fats (unsaturated fat) can raise HDL levels in the blood. Choose foods that contain lots of monounsaturated fats (monounsaturated fat) or plural unsaturated fats (polyunsaturated fat).
- Reduce Excess Body Fat
The amount of fat around the abdomen indicate that a person is overweight. Reducing body fat can reduce total cholesterol and increasing HDL cholesterol.
Exercising can help raise HDL levels in blood. Try to do regular exercise 3 to 5 times a week with a duration of 30 minutes.
- Reduce Intake of Glucose
Excess glucose intake can increase body fat and total cholesterol. Knsumsi reduce blood glucose can raise HDL. The food was a little glucose is characterized by a low glycemic load. Foods with a low glycemic load include vegetables, fruits, whole grains, low-fat milk and low-fat dairy products.
- Add Soluble fiber intake
Increase your intake of soluble fiber (soluble fiber) may help raise HDL blood. The soluble fiber found in many fruits, vegetables, nuts, seeds, whole grains, and oats.
- Eat Foods Containing Omega-3
Omega-3 is a type of fatty acids contained in foodstuffs, which can raise blood levels of HDL. This fatty acid is widely available in salmon, sardines, fish oil, avocados, olive oil, flaxseed and flaxseed oil.