How to raise good cholesterol

Good cholesterol HDL

Cholesterol nobody saw, but we all know that is dangerous. Its excess can clog arteries and, therefore, people with hypercholesterolemia (high cholesterol above 200 mg / dL) should consume more vegetables, fruits, and avoid fatty meats and cold cuts, cheese, yellow, mold, melted cheese, eggs, butter and cream.

Note! Sometimes just a few weeks of this treatment and the bad cholesterol LDL decreases, but also decreases the good cholesterol (HDL) and bad news, because good cholesterol prevents the formation of atherosclerotic plaques, protects the heart.

The more good cholesterol in your body, the healthier you are :)

How to raise good cholesterol?

You need to lose weight, quit smoking, and above all to be more active.

Note! Regular exercise (at least 3 times a week for 30 minutes) is the best way to raise good cholesterol.

It is also key to your diet products, which reduce the bad and increase the good cholesterol.

Avocado increases the level of good cholesterol

It is a source of monounsaturated fatty acids, which keep cholesterol and triglycerides in check. They also provide a lot of potassium good for the heart.

Eat every day average fruit fields. Suitable for salads.

You can also prepare with the butter: soft mature flesh, mash with a fork, sprinkle with lemon juice, add a clove of garlic. Season with salt, pepper and butter ready.

Red wine increases levels of good cholesterol

The best source of health-promoting substance is a dry red wine, but you have to drink it in moderation (no more than 1-2 glasses a day).

Dry wine contains a lot of flavonoids such. Resveratrol anti-oxidant and anti-inflammatory, strengthening the walls of blood vessels, improves blood circulation too.

Marine fish increase levels of good cholesterol

Cod, sole, pollock, hake, mackerel, salmon, are the richest sources of unsaturated fats, omega-3, which prevent the formation of clots in the blood vessels.

Note! Eat 2-3 times a week portion of 100-150 g. Fresh or frozen fish bake in foil with vegetables without added fat or Grill the boil.

Flaxseed and nuts increase levels of good cholesterol

The fiber contained in the flaxseed hinders the absorption of fats and cholesterol from food, regulates blood sugar and fighting obesity. Flaxseed and walnuts are also rich sources of unsaturated omega-3 fats.

This gives antiatherosclerotic properties, anti-inflammatory and anti-tumor. Due to the valuable fat you can not see, if you do not like fish or eat them rarely.