9 Easy Ways to Increase Good Cholesterol
You may not have noticed if not all types of cholesterol oti to watch when levels are elevated. Precisely the type HDL cholesterol levels should be high. Cholesterol is often referred to as good cholesterol because its function can clean up excess cholesterol in the arteries. HDL cholesterol prevents sediment in the arteries and protects blood vessels from the process of atherosclerosis (plaque formation on blood vessel walls). So, is there a way to increase it? This time I will post about 9 Easy Ways to Increase Good Cholesterol.
Cholesterol is not always evil or harm the human body, as there is good cholesterol and bad cholesterol. In medical terms the bad cholesterol, also known as Low Density Lipoproteins (LDL), while that is good for cholesterol called high density lipoproteins (HDL) how can we know? With modern technology in the medical world can one womb in early identification of blood to check the levels of LDL and HDL in his laboratory, so that when one approaches the threshold levels of HDL or a little humility, by the patient’s physician will be advised to increase HDL. Therefore, the following 9 Easy Ways to Increase Good Cholesterol
9 Easy Ways to Increase Good Cholesterol that you need to consider. This way I quote from webmd.com:
1. Drinking orange juice.
A research has shown that drinking three glasses of orange juice (orange juice) every day, can increase HDL levels to 21% within three weeks. Although the research is still to be developed, but it is believed that the cause was due to rising levels of HDL high content of antioxidants in orange. Other foods that also contain high antioxidants are fruits and vegetables.
Niacin (vitamin B3) is also believed to increase HDL. According to Michael Poon of Cabrini Medical Center in New York, people who have low HDL could consume 500 mg to 1000 mg of niacin per day to raise HDL cholesterol levels in their blood. but they also still have to be careful when taking niacin supplements of the product because it can cause harmful side effects. If you want to use niacin as a supplement, it is better to consult first with your doctor.
3. Note the Glycemic intake.
Glycemic index (GI) indicates how much a food can increase sugar levels in the body. The more intake of foods that can improve glycemic (high GI), it appears that the lower the levels of HDL. Therefore, the recommended procedure of the NCEP (National Cholesterol Education Program) is to consume foods that do not increase blood sugar levels such as grains (wheat), fruits, vegetables, fat-free foods and the like.
4. Choose fat better.
Replace foods containing saturated fats with monounsaturated fats not only can reduce bad cholesterol, but also can increase the good cholesterol (HDL). Foods that contain monounsaturated fats such as peanut oil, almonds, cashews, olive, and soybean.
5. Benefits of Soybeans.
Soy is believed to be a product that can replace animal foods such as dairy products, for example. Soy products contain a weak low in saturated fat but high in unsaturated. Soy products also have a high fiber content. A research has shown that soy protein with isoflavones on it could improve the HDL to 3%, and reduce the risk of heart disease by 5%.
6. Patience and Discipline.
Only by consuming soy products once or twice does not necessarily increase your HDL levels. According to the study, the increase in HDL newly acquired after consuming soy products on a regular basis for more than three months.
According to research, exercise performed at least 30 minutes a day can increase HDL. Sports that can be done such as aerobics, treadmill walking both in and outside the home.
8. Stop smoking.
Research shows, stopping smoking may increase HDL. To find information about how to quit smoking.
9. Losing weight.
Experts believe that excess body weight contributes to low levels of HDL. Therefore, to increase HDL, it helps to reduce weight.
9 Easy Ways to Increase Good Cholesterol I have described, maybe useful.