Increase good cholesterol: 4 tips

Too high cholesterol levels damage our blood vessels and can increase the risk of cardiovascular disease. It is about LDL-cholesterin. Low-density lipoprotein is responsible for transporting cholesterol from the liver to other organs. However, if the level of LDL cholesterol is increased and the cells in the body are no longer able to absorb more cholesterol, the level of LDL cholesterol in the blood increases. Too much LDL cholesterol can build up as plaque in the blood vessel walls. Doctors speak of arteriosclerosis. As a result, the arteries narrow, blood circulation is impaired, and in the worst case, a heart attack or stroke can occur.

This is the LDL cholesterol antagonist High density lipoprotein. HDL cholesterol is responsible for transporting cholesterol from the body’s cells to the liver for excretion. For this reason, an increase in HDL cholesterol level can stop LDL cholesterol and effectively protect against vascular deposits. We explain below what can lead to an increase in HDL cholesterol level:

This increases your good HDL cholesterol

1. Endurance sports:

Those who practice sports regularly do a lot for their health. Endurance sports such as jogging, walking, swimming or cycling have a positive effect on our immune system, strengthen our heart muscle and improve oxygen uptake. And our lipid metabolism also benefits, as our blood lipid levels drop and the proportion of HDL cholesterol increases. To get this effect, you should sweat for about 30 minutes about three times a week. In addition, regular endurance sports keep our vessels supple, which also prevents arteriosclerosis.

2. Unsaturated fatty acids

Our diet has a significant impact on our cholesterol levels. Unhealthy saturated fats, found in processed meats, butter, and convenience foods, cause our blood lipids to rise. On the other hand, healthy polyunsaturated fatty acids such as omega-3 and omega-6 fatty acids increase the good HDL cholesterol and bring lipid metabolism back into balance. Healthy fatty acids are found in oily fish, nuts, and some vegetable oils such as canola oil.

3. Healthy body weight

Many people are aware that obesity is bad for their health. The excess pounds not only increase the risk of numerous metabolic diseases such as diabetes or hypothyroidism, but also increase the level of LDL cholesterol. The HDL value, on the other hand, is low. Why? Most often, obese or overweight people consume too much animal fat in their diet, which causes extra pounds and an increase in LDL cholesterol levels. To kill two birds with one stone, you should eat a balanced diet. This not only leads to long-term weight loss, but also balances cholesterol levels.

4. Fiber

Fiber is an indigestible part of plant foods, essential for a healthy and balanced diet. Among other things, they stabilize the blood sugar level, keep us full for a long time and stimulate digestion. Aside from that, a high-fiber diet can have a positive effect on your cholesterol level: fiber binds bile acid and carries it out of the body in the stool. Since the body needs bile acid to digest fat and this is made up of cholesterol, it uses cholesterol in the blood. This does not directly increase the HDL level, but it does decrease the LDL level.

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