We know with certainty today that the increased cholesterol in the blood is a risk factor for cardiovascular disease like high blood pressure.Learn more about good cholesterol and bad one :
An essential fat
It is a fat made by a third food and two thirds made by the liver. When rates are normal, it protects our arteries by giving them flexibility and strength. Please note, there is one but two cholesterol transport systems in the blood! HDL (High Density Lipoproteins), known as the “good cholesterol”, recover the excess cholesterol and carry it back to the liver where it is processed before being eliminated. LDL (Low Density Lipoproteins) carry it from the liver to all cells. When this beautiful machine goes awry, LDL-cholesterols accumulate and may contribute to the formation of plaques that gradually clog the arteries.
You should know that the higher the blood level of HDL cholesterol, the higher the risk of atherosclerosis is low; conversely the risk of atherosclerosis is even stronger than LDL cholesterol is high.
5 ways to increase good cholesterol
If it is essential to reduce the bad cholesterol, we often forget that it is also important to increase the good cholesterol.
- WATCH YOUR BALANCE!
The overweight promotes cholesterol. Conversely, when you lose weight the bad cholesterol and lower good cholesterol increases. Losing weight is not an easy coquetry but a real health goal.
- MAKE THE SPORT!
The practice of physical activity can reduce bad cholesterol and especially to increase good cholesterol. Walking, running, swimming … you choose the activity that suits you, regularly provided to practice at least 30 to 45 minutes a day.
- STOP SMOKE!
If this measure is an essential gesture to prevent cardiovascular problems, you should know that smoking reduces the good cholesterol.
- LEARN TO CHOOSE YOUR FAT
For a good balance between vegetable and animal fats! Consumption of certain vegetable oils can increase good cholesterol. In the kitchen prefer olive oil, soybean oil or wheat germ oil. At the same time, reduce your intake of omega fatty acids and consume primarily of monounsaturated fatty acids. This will allow you to lower the bad cholesterol in case of excess. Take the opportunity to adopt certain products, particularly cheese counter, which bring you all the fun while helping to limit excess cholesterol.
- CONSUME ALCOHOL RESPONSIBLY.
Studies seem to show that moderate consumption of alcohol helps to drive up the “good” . nevertheless careful not to exceed two drinks per day for men and one for women. Remember that wine, beer and all other alcoholic drinks are high in calories and that excessive consumption can quickly become extremely harmful.