Although cholesterol is a must, high levels of LDL cholesterol and having low or
good HDL is not as positive. Discover useful tips to reduce bad cholesterol while
raising the good.
Unlike what is mistakenly believed, the truth is that cholesterol is not bad for
health, despite the fact that certain advertising campaigns have led the
population, in general, to think so. In fact, did you know that cholesterol, in its
normal and optimal levels, is fundamental for our body? It is only dangerous
when it is high.
If in a routine blood test we have found high cholesterol levels (especially LDL
cholesterol levels ), and low levels of HDL cholesterol, we must remember that
there is a higher risk of suffering from cardiovascular disease, since bad
cholesterol it tends to adhere to the walls of the blood vessels and narrows them,
thereby multiplying the risk of stroke or heart attack.
In these cases, it is essential to increase the good cholesterol and lower the
known bad cholesterol. But how? It is common to feel doubts about it, especially
after leaving the doctor's office after telling us that we have found high levels of
fats in the blood.
How to raise HDL or good cholesterol easily
Follow a healthy diet low in fat
Avoid foods rich in LDL cholesterol: as they are foods with high trans fat content
(industrial bakery and pre-cooked foods), those rich in saturated fats (such as
cream, red meat, sausages and kinds of butter), whole milk, certain oils ( such as coconut
and palm oil), fried foods and certain seafood (such as prawns, prawns and
Opt for foods that raise your HDL cholesterol: especially bluefish (such as
salmon, herring, tuna, trout, and sardines), nuts, olive oil, avocado, broccoli and
Consume fruits, fresh vegetables and whole grains: ideal to provide the body with
essential nutrients, fiber (which helps eliminate cholesterol) and water.
Practice regular physical exercise
Did you know that exercise is good for lowering cholesterol? By increasing, energy
expenditure and fat intake is ideal to lower high cholesterol levels. This benefit
not only results in a reduction of total cholesterol and LDL but also increases the
HDL cholesterol levels.
Of course, for physical exercise to fulfill this function is very important that the
exercise is aerobic, medium or low intensity but long duration.
Remember: it is ideal to practice it regularly, preferably every day and for at least
30 or 40 minutes. Also, it will help you feel better and relax.
Reduces stress and anxiety
For years it has been known that stress, especially stress, tends to raise the levels
of bad cholesterol. Why? Very simple: stress increases the release of cholesterol
from fatty tissues, so maintaining regular and constant stress is associated with
a chronic increase in cholesterol.
The key, therefore, is to maintain not only a healthy lifestyle but to enjoy life as
relaxed as possible. For this, a great option is to practice physical exercise
regularly (which improves our mood and relaxes us), and do some meditation or
practice relaxation every day for 30 minutes.
It's actually simpler than you think: just sit or lie down in some comfortable place
at home, play relaxing music, light candles, and some incense and just try to put
your mind to the blank, forgetting tensions and worries.
Thin if you are overweight
If there is excess weight, either because you are overweight or obese, it is best to
lower it by following a diet low in fat and practicing physical exercise. It also helps
to eat slowly, eating five meals a day, distributing meals and not overeating (not
feeling full and finishing just before filling the stomach).
In addition to helping you to lower high cholesterol levels, it is also useful to
reverse or prevent other related disorders, such as fatty liver.
The best foods to raise the good cholesterol
When it comes to increasing good cholesterol, it is very interesting to opt
for foods rich in HDL cholesterol, which tend to increase the levels of this type of
cholesterol in a healthy way. But what are the best foods to raise good
Vegetables: onion and garlic stand out, which lower the bad cholesterol by
increasing the good cholesterol. Carrots are also positive because of their richness
in pectins and beta-carotene.
Bluefish helps to improve the levels of good cholesterol, lowering, in turn, the
bad cholesterol. The best? Salmon for its richness in healthy fatty acids.
Fruits: apples, because of their pectin content, help regulate both types of
Legumes: can help regulate both LDL cholesterol and HDL cholesterol.
Olive oil : it is one of the characteristic oils of the Mediterranean diet, especially
suitable to improve and raise the levels of good cholesterol.