Ways to increase good cholesterol (HDL)

When you hear cholesterol, you may think of it as a dangerous substance that causes various health problems. Starting from a heart attack, failure, heart, to stroke. In fact, cholesterol is actually a fatty substance that is needed by the body to help build new cells so that the body functions normally. However, there are two types of cholesterol, namely good cholesterol (HDL) and bad cholesterol (LDL).

Then, how do you increase good cholesterol without increasing bad cholesterol levels in the body? Come on, see the discussion below.

The difference between good cholesterol (HDL) and bad cholesterol (LDL)

Before finding out how to increase good cholesterol, try to understand first what is the difference between good cholesterol (HDL) and bad cholesterol (LDL). When in the blood, cholesterol is carried by proteins, so the two combinations are called lipoproteins.

The two types of lipoproteins are divided into two, namely low density lipoproteins commonly known as bad cholesterol, and high density lipoproteins, known as good cholesterol.

LDL is in charge of transporting cholesterol from the liver to the cells that need it. However, one of the causes of high cholesterol is when LDL levels increase. This condition is certainly not good for the health of the body, especially the heart.

The reason is, if the amount of bad cholesterol exceeds the body's needs, this cholesterol can settle on the walls of the arteries and cause various heart diseases. On the other hand, good cholesterol or HDL, as opposed to LDL, is responsible for transporting cholesterol back to the liver. In the liver, cholesterol is destroyed or excreted by the body through feces.

In order not to experience high cholesterol levels and various other cholesterol complications, you are advised to always keep your cholesterol levels normal. One of them is to keep good cholesterol levels at ideal numbers or higher. In fact, a good cholesterol level that is too low is also not good for health.

How to increase HDL in your body?

According to the Mayo Clinic, there are several ways you can increase good cholesterol (HDL) in the blood. Are as follows.

1. Smart in choosing food

In choosing foods, you are advised to increase HDL cholesterol and lower LDL. The first way you can do to increase good cholesterol is to choose the right foods, as well as bad cholesterol-lowering foods.

Choose the type of healthy fat

If you want to eat fat, choose unsaturated fats. Why? The saturated fat that you usually find in red meat and dairy products can increase both good and bad cholesterol levels.

However, this does not mean that you are anti-saturated fat. The reason is, after all your body still needs saturated fat. You should still get 7% of your daily calories from saturated fat.

In order not to consume excessively, you can work around this by limiting saturated fat intake. For example, if you want to eat meat, choose smaller meat. You can still consume milk, but choose low fat.

Then, for cooking, choose olive and canola oil because they both contain monounsaturated fat.

Avoid trans fats

Another way to increase or at least keep your good cholesterol levels at bay is to avoid trans fats. The reason is, trans fats can increase bad cholesterol and reduce good cholesterol levels.

You can usually find trans fats in fried foods, biscuits, and various types of snacks. Do not be easily tempted by food products that are labeled trans fat-free ortrans fat free. It's good to always read carefully the contents of the food products you buy.

Expand omega-3 fatty acids

Eat foods rich in omega-3 fatty acids. Although omega-3 fatty acids will not affect bad cholesterol, consuming them is a way to increase good cholesterol levels and reduce blood pressure.

Several types of fish such as salmon, mackerel and herring are known to be rich in omega-3 fatty acids. You can also get omega-3 fatty acids from nuts, including walnuts and almonds.

Eat soluble fiber foods

Eating foods rich in soluble fiber is also good for health. There are two types of fiber, namely soluble fiber and insoluble fiber. Both do have benefits for heart health. However, mamou soluble fiber helps lower bad cholesterol levels.

You can also add soluble fiber to your daily diet by eating whole grains, fruits, nuts, and vegetables.

2. Make sure you have time for exercise

Not only changing your diet to a healthy diet, you also need to exercise regularly because it can cause your body to become healthier. Besides being good for maintaining heart health and preventing heart disease, exercising is a good way to increase good cholesterol levels in the body.

At least take 30 minutes to exercise in one day and do it five times a week. You can take a leisurely walk after lunch, cycle, swim, or play your favorite sport. To stay excited you can invite your partner or friend to exercise. Choosing to take the stairs over the lift can also have an effect on your physical fitness, you know.

3. Stop smoking

Did you know that cigarettes contain good cholesterol? In cigarettes, a chemical called acrolein is found. This substance can stop HDL activity to transport fat deposits to the liver, resulting in narrowing of the arteries or atherosclerosis.

From this it can be concluded that smoking is a very big risk factor for someone to have a heart attack or stroke.

4. Lose excess weight

Lose weight, if you are overweight. Excess weight will affect levels of good cholesterol in the blood. In fact, if you are more than normal, losing a little weight can raise your HDL levels.

This is because every three kilograms (kg) of body weight lost, HDL levels can increase by as much as 1 mg / dL. Aim at reducing daily calorie consumption and exercising regularly. Just walking for 30 minutes every day can you lose weight safely and consistently.

Even so, you need to remember that good cholesterol levels in the body should remain within normal limits, not too high or too low. The reason is, HDL cholesterol can indeed help reduce the risk of heart disease because it can get rid of excess cholesterol from the body.

Meanwhile, low HDL cholesterol levels can increase the risk of heart disease, however, HDL levels that are too high are of no benefit and can even lead to premature death.