The importance of maintaining a balanced eating routine goes far beyond weight loss and aesthetic purposes. Only with a balanced diet and regular exercise can you get your health up to date.
In addition to providing the energy needed to maintain basic body functions, food can also bring greater benefits by assuming healing roles and rebalancing the varied systems of the human body.
As a fine example of how diet can benefit a system are good high fat foods, ie unsaturated fats which are able to protect heart health and prevent cardiovascular problems by directly interfering with HDL levels.
Another supporting factor in maintaining good health is physical exercise, as it requires a set of actions so that the body can perform the activities without much effort, in addition to the fact that its effects are experienced even after its completion.
How important is HDL cholesterol?
Also known as good cholesterol, HDL stands for high density lipoproteins. According to cardiologist Dr. José de Lima Oliveira Junior, its importance is due to the fact that adequate levels of HDL considerably reduce the risk of serious cardiovascular events such as infarction and stroke.
Read also: 11 Proven Benefits of Avocado
About one third of the available cholesterol is carried by this lipoprotein, reducing the risk of heart disease.
How to raise HDL cholesterol and lower LDL?
In pursuit of balanced health, frequent visits to the cardiologist, balanced diet and regular exercise are recommended. Check out some attitudes that can increase HDL levels and reduce those of LDL according to the professional:
Avoid trans fat-rich foods: This type of fat causes a reduction in circulating HDL, as well as stimulating higher production of protein that carries LDL in the liver.
Bet on foods rich in omega-3 and 9: In addition to reducing the chances of cardiovascular disease by itself, the omegas also help to increase HDL levels.
Also read: 12 Delicious Foods That Have Trans Fat
Practice regular physical activities: Should be practiced at least three times a week, physical exercises are directly related to the increase of HDL levels and reduction of LDL. Aerobic exercises are the most efficient for this accomplishment.
Eliminate smoke: In addition to increasing the chances of cardiovascular disease from damage to blood vessels, people who stop smoking increase circulating HDL.
Avoid alcoholic beverages: By consuming alcohol in large quantities, there is a higher production of triglycerides, increasing LDL levels and lowering HDL cholesterol.
What foods raise HDL?
In addition to the changes in habits listed above, it is possible to increase HDL levels through the food consumed. Check out some options to add now when being menu:
- Linseed: It should be consumed ground or as an oil and is rich in omega-3, a good fat for heart health.
- Beans and Vegetables: high in fiber, help lower LDL levels and increase HDL.
- Chia: Possessing action similar to flaxseed, it is also rich in omega-3, has high doses of fiber and lowers blood pressure.
- Olive oil: Rich in unsaturated fats, it is still rich in antioxidants, preventing the action of free radicals on LDL and HDL cholesterols.
- Oilseeds: Having good fats, they help increase HDL and are rich in omega 3 and other heart-beneficial nutrients.
- Avocado: Rich in monounsaturated fats, ideal for heart protection, avocado still has the ability to help lower LDL levels.
- Fish: especially the fatter fish? like tuna and sardines, rich in omega-3.
Most of these foods are easily accessible. These should be added to the dietary routine, but it is advisable to provide nutritional monitoring for optimal doses according to the individual needs of each person.
Also read: 14 Nutrition Facts Everyone Needs to Know
What is the difference between HDL and LDL?
Acting contrary, doctor explains that while HDL acts as a protector of the cardiovascular system, reducing the deposit of cholesterol in the artery wall,
LDL (known as bad cholesterol) is detrimental to the cardiovascular system because it tends to deposit in the artery wall leading to the formation of cholesterol plaques, clogging the arteries, increasing the risk of stroke and stroke. Therefore it is of utmost importance that the levels of the two lipoproteins are balanced. Check out the ideal levels of each:
Reference values:
HDL: According to the cardiologist, the ideal HDL level should be 60mg / dl or greater. "This value is considered below the desirable if it is less than 40 mg / dl in men and 50mg / dl in women," he explains.
LDL: The levels are divided according to the patient's cardiac risk, and it is desirable for low-risk individuals below 130 mg / dl, for intermediate-risk individuals below 100 mg / dl, for at-risk individuals. high, a value below 70 mg / dl and very high risk individuals a value below 50 mg / dl.
Essential to the proper functioning of the cardiovascular system, with the help of small changes in habits and menu, it is possible to balance and maintain desirable levels of both HDL and LDL. Adapt your routine start taking care of your health now!
HDL Cholesterol & Heart Disease Risk (April 2024)
- Prevention and Treatment
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