What do you think when you first listen to the word cholesterol? Most likely you are directly associated with heart disease, or stroke.
Actually cholesterol is needed by the body to help build new cells so that the body can keep functioning normally. In addition, cholesterol also helps the body produce vitamin D, a number of hormones, and bile acids to digest fats. However, if the cholesterol is excessive this so turned to endanger health.
Well, actually how to increase good cholesterol without adding bad cholesterol?
In the blood, cholesterol is carried by proteins. Combined both are called lipoproteins. The two main types of lipoproteins are low-density lipoproteins (LDL) commonly called bad cholesterol and high-density lipoproteins (HDL) commonly called good cholesterol.
LDL is responsible for transporting cholesterol from the liver to the cells in need. But if the amount of cholesterol exceeds the need, it can settle on the walls of the arteries and cause disease.
On the other hand, HDL, as opposed to LDL, is responsible for transporting cholesterol back into the liver. Inside the liver, cholesterol will be destroyed or excreted by the body through feces.
The suggested blood cholesterol levels may vary depending on whether the person has a higher or lower risk of developing artery disease.
So, how to increase HDL or good cholesterol in your body?
- Smart choosing food
To increase HDL cholesterol and lower LDL is actually very easy. The first step you should do is to choose the right foods. What to avoid and what to eat?
Choose a healthy type of fat. The recommended fats to choose are unsaturated fats. The saturated fat that you normally find in red meat and dairy products can increase both cholesterol and bad cholesterol levels.
However, this does not mean to make you become anti-saturated fat, because no matter how your body still needs saturated fat. The body should still get seven percent of daily calories from saturated fats.
If you want to eat meat, choose smaller pieces of meat. You also can still consume milk, but low-fat milk. Choose olive oil and canola for cooking as both contain monounsaturated fats.
Avoid trans fats. As much as possible you should avoid trans fats, why should be avoided? Because trans fats can increase 'bad' cholesterol and lower 'good' cholesterol. Trans fats are commonly found in fried foods, biscuits, and snack cakes.
Do not be easily tempted by food products labeled free of trans fat or trans fat free. It's good to read carefully the content of food products you buy.
You can also choose whey protein. Studies have shown that whey protein given as a supplement can lower LDL cholesterol levels.
Expand omega-3 fatty acids. Eat foods rich in omega-3 fatty acids. Omega-3 fatty acids will not affect your LDL cholesterol, but it can raise HDL cholesterol and reduce blood pressure.
Some types of fish such as salmon, mackerel and herring are known to be rich in omega-3 fatty acids. You can also get omega-3 fatty acids from walnuts and almonds.
Consumption of soluble fiber foods. There are two types of fiber, namely soluble and insoluble fiber. Both do have benefits for heart health, but soluble fiber can help lower your LDL levels. You can add soluble fiber into the daily menu by eating wheat, fruits, nuts, and vegetables.
- Make sure you have time to exercise
Not only will your diet change to be healthier, exercise can you rely on to get a healthier body. Why exercise is important to increase cholesterol? Because exercise can actually increase the cholesterol 'good' or HDL in your body.
At least take 30 minutes to exercise in one day. You can walk casually after lunch, bike ride, swim, or play your favorite sport. Preferring climbing stairs versus lifts can also affect your physical fitness.
Read: This is the Sports That Burns the Most Calories
- Stop smoking