To increase HDL levels better known as “good” cholesterol, it is necessary to consume foods rich in monounsaturated, polyunsaturated and omega-3-rich foods, as well as decrease consumption of saturated fats. Some foods that contain these large fats are water, nuts, seeds, heavy sins like salmon and olive oil.
HDL cholesterol does not stick to the walls of the arteries, on the contrary, it helps transport LDL (bad) cholesterol to the liver to be removed from the body, reducing the risk of heart problems such as atherosclerosis and heart attack. recommended that HDL values always be above 40 mg/dL in men and above 50 mg/dL in women.
- There are several conditions and lifestyles that influence HDL levels.
- Such as having a sedentary lifestyle.
- Bad eating habits.
- Being overweight.
- Drinking too much and smoking.
In addition, some diseases such as uncontrolled diabetes can also lower HDLs, as high blood sugar levels increase triglycerides and LDL cholesterol. Another factor may be the use of certain medications, such as corticosteroids, whose prolonged use can promote abdominal fat accumulation and increased glucose.
It could also occur from hereditary genetic factors, usually in these cases this situation occurs during childhood, some medical conditions that could lead to this situation in family hypoalphalipoproteinemia or Tangier’s disease.
To increase your HDL cholesterol in your blood, you need to eat foods rich in large amounts, these are:
These foods have anti-inflammatory and protective properties for the body’s cells, as well as containing fibers that help reduce the absorption of fats in the gut, it is equally important to reduce the consumption of sugars and foods that contain them, fried, cold cuts, yellow meats, cream, limit the consumption of red meats, avoid sauce and flavor cubes. You know your cholesterol-containing foods.
Along with changes in eating habits, it’s also important to be physically active, the American Heart Society recommends 40 minutes of aerobic exercise 3-4 times a week. This will allow you to control your weight, regulate your cholesterol production and stimulate fat loss.
HDL cholesterol does not produce any symptoms as a warning sign, but it can be low if there are factors such as: excess abdominal fat, lack of regular physical activity and excessive consumption of foods rich in large bags such as frying, fast food, cold cuts. , stuffed and frozen cakes.
In these cases it is recommended to go to the doctor and have a blood test to assess cholesterol levels, initiating appropriate treatment if necessary. In general, after following the recommendations of the doctor and nutritionist, around 3 months, it is necessary to repeat the test and cholesterol values should be done normally. Check the cholesterol reference values on the blood test.
When good cholesterol is higher than 40 mg/dL in men and 50 mg/dL in women, it increases the risk of cardiovascular disease as fat buildup in blood vessels is promoted, disrupting normal blood flow and causing problems such as:
The risk of developing these diseases is higher when it comes to having AN HDL cholesterol that is also low in LDL and high in VLDL, in addition to this, it is also associated with smoking or certain diseases such as obesity, hypertension and diabetes. the risk is even greater.
Watch the video on how to lower cholesterol with some dietary tips: