How to raise good cholesterol?
Many serious diseases are caused by high level of bad cholesterol. High cholesterol causes no symptoms, but it is definitely unhealthy for the human’s organism.
By improving the level of good cholesterol, a person can significantly reduce the risk of cardiovascular illnesses. Usually, the body is able to produce enough cholesterol by itself, but cholesterol that gets into the body with food must be controlled. A little discipline and application of the recommendations below will help people to raise the level of good cholesterol.
If a person is overweight, he needs to get rid of it.
Weight loss requires not only maintaining a healthy diet, but also training. Sometimes it is possible to lose weight only due to changes in diet, but a diet helps to lose weight more effectively in a combination with workouts.
Start playing sports.
That does not mean to start having workouts as a professional sportsmen immediately. Firstly the patient needs to have any type of physical activity 5 times a week for at least half an hour. Simple exercises like cycling, aerobics and swimming are great for increasing physical activity. Even if the person does not have a lot of time, he or she can take 10-minute breaks while working and do some sport exercises.
Exercises are not only a universal tonic, but also a perfect way to increase the level of good cholesterol in the body.
Give up smoking.
Smoking leads to the various diseases, including cancer and diseases of the heart and blood vessels, lung diseases, diseases of the reproductive system. Smoking also stimulates an increase of bad cholesterol. In order to avoid the increase of the level of cholesterol the patient must give up smoking. It is also said that a person who give up smoking can increase his level of good cholesterol by 10%.
Limit alcohol intake.
It is known that alcohol does not bring any benefit to the human body, it is definitely harmful for everybody. Experts advise not to drink alcohol at all (and only red wine is allowed sometimes if it is needed).
A healthy diet is one of the most important steps in reducing the level of bad cholesterol and providing the body with the necessary amount of good one.
Doctors recommend refusing refined and simple carbohydrates (they are contained in white bread, white rice, pasta, sugar, biscuits, cakes, chips, soda). Carbohydrates are very quickly processed by our body, which leads to a leap of insulin in the blood. Such foods have a negative effect on cholesterol levels.
Patients should also avoid eating trans fats (bakery products and fried fast food consist such a type of fats). Priority should be given to the healthy fats in the food such as avocado, fatty fish, nuts and olive oil. For example salmon, tuna or trout contain omega-3 fatty acids. The inclusion of these types of fish in the diet twice a week helps to improve health and to reduce the level of bad cholesterol.
It is recommended to eat nuts and dark chocolate as a dessert.
Nuts are filled with good cholesterol and special omega-3 fatty acids, which are great for reducing the level of bad cholesterol. Those who have high level of bad cholesterol may also need medication. But this recommendation must be discussed with the doctor.