HDL cholesterol is one of two types of lipids insoluble fat molecules-that make up cholesterol in the body. High levels of HDL cholesterol in the blood have been linked to a number of positive health benefits, and doctors recommend a number of lifestyle changes that can help to raise HDL cholesterol levels. While there is only one type of HDL cholesterol, the amount of HDL cholesterol in the blood increased significantly by consuming more specific types of foods.
HDL, or high-density lipoprotein, cholesterol and LDL, or low-density lipoprotein, cholesterol are the two main forms of cholesterol in the body. LDL, often called the “bad” cholesterol, can build up along the inner walls of blood vessels, so that they become rigid and inflexible. This condition of the artery wall hardening is known as atherosclerosis and is a major contributing cause of cardiovascular problems such as stroke or heart attack.
HDL cholesterol, however, is known as the “good” cholesterol because high levels of HDL in the blood is directly linked to a reduction in risk of heart disease.
HDL cholesterol plays a number of important roles in the body. This is thought to work to prevent LDL cholesterol accumulates in the blood vessels, and is responsible for positioning and transport of excess cholesterol in the blood to the liver, where cholesterol is then excreted from the body.
HDL cholesterol in the blood can be increased by consuming all varieties of fruits, vegetables, grains (especially oats), and beans. Increasing the amount of monounsaturated fat in the diet-all of which are derived from plant sources-can also increase HDL levels. The best of these monounsaturated fats include olive oil, canola oil and avocado oil.
Nuts and seeds of all kinds, especially almonds, has also been linked to a beneficial increase in HDL levels.
Fish rich in omega-3 fats are another type of food known to increase HDL cholesterol in the blood. These fish include salmon, mackerel, albacore tuna, and sardines. Most nutritionists recommend consuming fish at least two to three times a week for the most impact.
In addition to including special foods in your diet, there are a number of other ways to increase HDL cholesterol. These include regular aerobic exercise, significantly reduce the amount of fried and commercially prepared foods consumed, maintaining a healthy weight, and quitting smoking.
To: Survive doctor
how to calculate your resting metabolic rate (RMR)
how to lose weight after 50 for women
What is the menu for rice diet?
side effects of stomach stapling
how to reduce chitosan
What makes vinegar for a diet?
how to increase potassium levels
cleaning fruit diet
potassium overdose symptoms