Having high HDL or good cholesterol HDL is essential if we lower bad cholesterol and prevent many cardiovascular diseases.
Cholesterol is related to diseases cardiovascular and luckily, more and more people try to control their levels. It is important to know that cholesterol within appropriate levels is essential for many functions (hormonal, neural, etc.) In what is known as cholesterol fractions or there are two types:
- Good cholesterol (high-density lipoprotein or HDL).
- Bad cholesterol (low-density lipoprotein or LDL).
What is the good cholesterol?
Good cholesterol, or HDL favors harmful fats (bad cholesterol) do not oxidise when in contact with free radicals and blood flow to the liver where properly be processed and disposed of properly.
Bad cholesterol when oxidized is devoured by some cells called macrophages and the problem is that these, now full of fat, tend to stick to the arteries can end damaging them and blocking them all. Some experts say that fats like cholesterol are only really harmful when oxidized.
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Nutritional strategies to increase our good cholesterol and decrease bad and will not rust
- Diet rich in antioxidants.
- Limit saturated fats and not abuse that is more easily oxidized, which are rich in Omega 6 (sunflower, corn, safflower, etc.).
- Take foods rich in antioxidants, monounsaturated fatty acids (olive oil, avocado, almonds).
Foods that help lower bad cholesterol and raise good cholesterol
- Garlic: Can reach up to 23% the good cholesterol, according to a study at Bastyr College in Seattle (a daily dose of garlic oil extracted from 3 garlic cloves).
- Raw onion: Can raise good cholesterol to most people (average unbleached day divided into several meals onion).
- Bluefish: In addition to lowering bad cholesterol also, helps improve levels of good cholesterol.
- Olive oil: Lower bad cholesterol and raises the good cholesterol but we take it in large quantities.
- The grape seed oil: In most cases, people see improvement in their good cholesterol levels by taking 2 tablespoons per day of this oil.
- Apples: Pectin containing a soluble fiber has also proved effective for regulating both cholesterol (three blocks per day).
- The carrot: Two carrots a day are also almost essential in these cases because on one hand they are rich in pectin and other are very rich in antioxidants (beta carotene).
- Beer or wine: A beer or two small glasses of wine can help in many cases (if not drink alcohol will try other remedies).
- Legumes: Half cup twice a day can help (after several months) to regulate both types of cholesterol.
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Foods with great antioxidant power
As we mentioned before antioxidants are basic for the bad cholesterol will not rust and is harmful to our cardiovascular system. Thus they help the good cholesterol properly perform their duties.
- Vitamin C and E have an antioxidant effect that help us not clog the arteries. Strawberries, kiwis, oranges, papayas, peppers, cucumber, parsley and generally all fruits should not be missing in our diet (two or three pieces of fruit a day minimum) for their contribution in vitamin C.
- Nuts (walnuts, almonds, hazelnuts, etc.) and seeds (sesame, sunflower, pumpkin, etc.) give us lots of vitamin E.
- Carrots, apricots, pumpkin or squash and broccoli are foods rich in antioxidant called beta-carotene.
- The turmeric, avocados, cabbage, forest fruits (berries), sprouts, açai (fruit of Amazonas) are some especially foods rich in various types of antioxidants.
Beware of very low fat diets as if they are as well as lower bad cholesterol strict may also cause down to us the good cholesterol (HDL) with what the cardiovascular risk hardly diminished since it is very important ratio good and bad. If it is important to minimize animal fats.
When we talk about taking fruit juices never talk or juices as often in the pulp or fiber it is where some basic nutrients such as pectin are. Not to mention that are natural or juices.
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