Increase good cholesterol: 3 tips

Too much cholesterol damages our blood vessels and can increase the risk of cardiovascular disease. It’s about LDL cholesterol. Low density lipoprotein is responsible for transporting cholesterol from the liver to other organs. However, if the LDL cholesterol level increases and the cells in the body are no longer able to absorb more cholesterol, the LDL cholesterol level in the blood increases. Too much LDL cholesterol can build up as plaque in the walls of blood vessels. 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.

It is LDL cholesterol antagonist High density lipoprotein. HDL cholesterol is responsible for transporting cholesterol from body cells to the liver for excretion. For this reason, an increase in HDL cholesterol can stop LDL cholesterol and effectively protect against vascular deposition. We explain below what can cause your HDL cholesterol levels to rise:

It raises your good HDL cholesterol

1. Endurance sports:

Anyone who exercises regularly does 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, because our blood lipid levels drop and the proportion of HDL cholesterol increases. In order to achieve this effect, you need to sweat for about 30 minutes about three times a week. In addition, regular endurance sports maintain the elasticity of our vessels, which also prevents arteriosclerosis.

2. Unsaturated fatty acids

Our diet has a significant impact on our cholesterol levels. Unhealthy saturated fats, which you find in processed meats, butter, and cooked meals, cause our blood lipids to rise. On the other hand, healthy polyunsaturated fatty acids such as omega-3 and omega-6 fatty acids increase your good HDL cholesterol and rebalance your lipid metabolism. Healthy fatty acids are found in fatty fish, nuts and some vegetable oils like canola oil.

3. Healthy body weight

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

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