The good cholesterol is HDL, so it is recommended that it be in the blood with values greater than 40 mg / dl to ensure good health, for men and women. Having a low good cholesterol level is just as bad as having a high bad cholesterol level, as there is a considerable increase in the chances of developing cardiovascular diseases such as heart attack.
Therefore, whenever the blood test indicates that the good cholesterol is low, the diet should be adjusted by consuming more foods that are sources of good fats to increase their levels. There is no maximum value for HDL, and the higher the better.
How to increase good cholesterol
Those who have good low cholesterol values should follow a diet low in sugars and fats, and do physical activity, within their limits. To increase HDL levels in the body it is recommended to consume foods such as:
- Olive oil; vegetable oils such as canola, sunflower, corn or sesame;
- Almonds; avocado; peanut;
- Peas; tofu cheese; soy flour and soy milk.
These foods are good sources of good fats, which help in maintaining health, but it is not enough just to increase HDL, it is also necessary to decrease LDL and therefore you should not eat foods rich in bad fats such as snacks, fried foods, soft drinks and fast food. In addition, to burn excess fat and lower LDL cholesterol, you also need to exercise regularly.
Physical activity should preferably be performed at the gym or at a physiotherapy clinic because people with high cholesterol need to be guided very closely to reduce the risk of cardiovascular accidents during physical activity. Therefore, if the person wants to start walking he should always bring a company and not walk during the hottest times of the day, in places with a lot of pollution and not for more than 30 minutes. The ideal is to start gradually so that the body can adapt.
Learn all about cholesterol in the following video:
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