Thursday, October 29, 2015

How to increase good cholesterol

Did you know that there are two types of cholesterol, one "good" and one "bad"? The goal for go Tsar of good health and have less risk of developing cardiovascular disease, is that the first increase to normal levels and the second, lower. In this way, the body can take advantage of this component and at the same time, prevent certain diseases such as heart attacks or heart disease. Learn how to increase good cholesterol and why is it necessary to keep it healthy parameters in the following article.

How to increase good cholesterol

1- What to know about the "good" cholesterol?

Perhaps you have heard that there are two types of cholesterol. This time, we'll talk about the 'good', called by doctors as HDL, i.e., "High Density Lipoprotein": high-density lipoprotein. Lipoproteins are fats that circulate in our veins and arteries, blood.
HDL cholesterol, as opposed to what is believed, protects our body from various cardiovascular diseases. The levels recommended for an adult is between 40 and 60 mg/dl. Those who have high HDL cholesterol levels may be genetic issues and above all by living and healthy eating. This means that it is not a health risk, but quite the opposite.
If the levels of good cholesterol are low we will not feel with energy to meet our daily activities, the same thing can occur with a deficit in the amount of iron. The main causes of cholesterol under are: sedentary lifestyle, unbalanced diet, consumption of industrial products and trans fats, alcoholism, smoking, high blood pressure, high triglycerides, overweight or obesity, diabetes, pregnancy and hereditary factors.

2- Foods to reduce bad cholesterol and increase good:

In many cases, what we eat not only causes a decrease in HDL cholesterol but an increase in the LDL (Low density), so it is necessary to change some elements present in our diet, better by choosing among the following:

Garlic: You should eat raw if possible, to climb almost by 25 percent the levels of good cholesterol.
Onion: Also you must eat it raw to make their fantastic properties.
Blue fish: as for example salmon, tuna or sardines.
Olive oil: use it rather than any other type of oil, but not for cooking, but raw or cold.
Grape seed oil: do eat two tablespoons a day to get good results.
Apple: This delicious fruit contains pectin, a type of soluble fiber which regulates cholesterol in the blood. He eats three a day.
Carrot: Eat two carrots per day (if raw are best) to take advantage of its high content of antioxidants and pectins.
Vegetables: The measure just to notice positive changes in cholesterol levels is half a cup per day.

3- Good habits and tips for increasing good cholesterol:

In addition to consuming foods that have the ability to increase HDL and lower LDL, it is good that you carry out some healthy habits. You will not only feel much better but it will prevent suffering from cardiovascular disease, for example.

How to increase good cholesterol

Consume Omega 3 fatty acids:

They are essential for the health of your heart and as a result, to improve good cholesterol. If you are a vegetarian, you can purchase this nutrient in seeds and nuts, as for example, nuts, quinoa, flax and chia. Avocado, broccoli and cauliflower are also excellent sources of Omega 3. If you eat meat, you can eat fish such as sardines, mackerel, tuna or salmon.

Eat more antioxidants:

This element is vital to reduce bad cholesterol, extend the life of the good cholesterol and protect from atherosclerosis, a degenerative disease that affects more and more people. The antioxidants we consume include vitamin C, flavonoids, lycopene and beta carotene.
It is advisable to acquire more antioxidants eat 5 pieces of fruit and vegetables a day, at least (can be 3 and 2, or vice versa, for example). Among the most recommended are: spinach, artichoke, chard, eggplant, turnip, pepper, Orange, lemon, radish, pumpkin, carrot, mango, pineapple and papaya.

It carries a healthier lifestyle:

And it concerns not only what you eat, but also what you do. For example, physical exercise is a good way to increase good cholesterol and reduce the bad. Get sport at least twice a week. If you do not like you much, try to walk more, especially at the air sites free as a park. In addition, it is vital away the stress of our lives, i.e., not let concerns and problems to overcome. It is important at the same time to avoid the consumption of alcohol and quit smoking, because both habits are negative for our health in general and because tobacco and alcohol increase the chances of suffering from heart problems.

You avoid unhealthy foods:

In this group are that are composed of trans fats or hydrogenated. These fats gets artificially and then stick to the walls of the arteries. We can find them in margarine, potato chips bags, industrial pastries, the fast food, sweets and food precooked. It is eating healthier and less packaging.

How to increase good cholesterol

Take advantage of the natural supplements:

Soy lecithin, for example, is a good supplement to increase good cholesterol, because it contains phospholipids. 1 teaspoon mixed with water or yogurt per day is the right amount. In addition to improving the balance between the cholesterol, it helps to improve memory, to prevent the occurrence of gallstones and looking more beautiful skin thanks to vitamin A.
Try these easy and useful homemade tips.your comments will highly appreciated.


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