Keeping good cholesterol levels, also called HDL, above 60 mg / dL is important to lower the risk of cardiovascular diseases such as atherosclerosis, stroke and stroke, because even when bad cholesterol is at normal levels, have cholesterol increases the risk of these complications.
Thus, to raise HDL cholesterol levels in the blood, 4 important strategies are:
1. Exercise regularly
Aerobic exercises such as walking, jogging, swimming, or cycling are the best options to increase good blood cholesterol levels. It is recommended to do at least 30 minutes of exercises 3 times a week or, to further improve the results, 1 hour of exercises every day.
During exercise, your heart rate should stay high and your breath a little breathy, which is why even those who walk a lot and apparently have a very active life also need to set aside a specific time to do physical activity and force the body more. Here are the best exercises to lower bad cholesterol and increase good cholesterol in: Better exercises to lose weight.
2. Have adequate food
Consuming the right amount of fat is ideal for keeping cholesterol under control, and some dietary strategies for increasing HDL are:
- Eat omega-3 foods such as sardines, trout, cod and tuna;
- Eat vegetables at lunch and dinner;
- Prefer whole foods, such as bread, biscuits and brown rice;
- Consume at least 2 fruits per day, preferably with bark and bagasse;
- Eat good fat sources such as olive, olive, avocado, flaxseed, chia, peanuts, nuts and sunflower seed.
In addition, it is also important to avoid processed foods rich in sugar and fat, such as sausage, sausage, bacon, stuffed biscuit, frozen ready-made food, fast food, soda and juices ready. Here are some cholesterol lowering home remedies.
3. Avoid alcoholic beverages
Excessive consumption of alcohol increases bad cholesterol and lowers good cholesterol, as well as bringing more calories to the diet and favoring weight gain.
However, the consumption of small doses of alcohol per day can help raise HDL levels in the blood, but this result is only obtained if the consumption is not greater than 2 doses per day. Nonetheless, anyone who is not in the habit of drinking alcohol should not start drinking in order to control cholesterol because there are other, safer ways to raise good cholesterol, such as through diet and exercise. Know how much to consume of each type of alcoholic beverage.
4. Consult the cardiologist
The cardiologist should be sought mainly in cases of overweight, poor diet and history of cardiovascular diseases in the family, as these characteristics lead to a high risk of having heart problems and poor circulation.
According to the results of the tests, the doctor may indicate medications that can increase HDL cholesterol, a practice that is usually used when bad cholesterol is high, because when only good cholesterol is low, medication use is not always necessary.
In addition, certain medications such as Bromazepam and Alprazolam may reduce the concentration of HDL cholesterol in the blood due to side effects, and it is necessary to have an examination and talk with your doctor about the possibility of changing the medication to another that does not affect cholesterol levels.
Here's how your cholesterol-monitoring diet should look:
