When it comes to cholesterol, we automatically associate it with something negative that affects our health. However, despite being seen only as a villain, there is a type of cholesterol that is essential for the functioning of the body, called High Density Lipoprotein, or simply HDL.
HDL is responsible for protecting the arteries, preventing the accumulation of fat and, consequently, the onset of cardiovascular diseases. Therefore, it is important to increase its concentration to reduce the risks posed by the harmful version of fat (LDL) and to be healthier.
But how do you increase your good cholesterol levels? That’s what we’ll show you in this article. You’ll see that this process is a little simpler than it seems; you just need to adopt healthy habits in your routine. Follow along!
What is good cholesterol?
Good cholesterol, or HDL, is a lipoprotein responsible for cleaning the arteries. It removes excess fat molecules from the blood and tissues and takes them to the liver, where they are processed and eliminated.
Due to this process of eliminating bad cholesterol (LDL) from the arteries, the risk of a person suffering from a stroke, heart attack and other complications is reduced. In this way, it acts as a protective effect on the cardiovascular system, in addition to helping in the production of several hormones (testosterone, estrogen and progesterone), contributing to the synthesis of cortisol and vitamin D.
For all these benefits, doctors and specialists recommend that HDL levels be above 40 mg/dL, in both adult men and women, to prevent the onset of diseases such as these.
Good cholesterol vs. bad cholesterol
While good cholesterol acts by removing excess fat from blood vessels, bad cholesterol, also known as Low Density Lipoprotein, or LDL, has the opposite effect.
Its role in the body is to transport cholesterol particles to the arteries. When there is excess cholesterol, it causes a build-up in the vessels that can, over time, obstruct the flow of blood, leading to a vascular disease called atherosclerosis. This is an inflammation characterized as the main cause of stroke and heart attack.
Thus, while one eliminates excess fat, cholesterol and other substances from the arteries, the other carries them to the blood vessels. The ideal, then, is to keep HDL and LDL levels controlled, in order to avoid complications and preserve heart health.
Balance between good and bad cholesterol
While excess bad cholesterol (above 130 mg/dL) is harmful to the body, very low HDL levels (below 40 mg/dL) are also quite harmful and are associated with a higher risk of developing atherosclerotic diseases. Therefore, the best solution is to keep them in balance.
It turns out that some specific groups deserve special attention regarding blood fat concentrations, for example, we can mention:
- Men over 45 years of age.
- Women after menopause.
- Smokers.
- Sedentary.
- Obese.
- Hypertensive.
- People with a family history of premature coronary heart disease.
According to experts from the Brazilian Society of Endocrinology and Metabolism in the Region of São Paulo (SBEM-SP), 30% of the cholesterol in the body comes from food. Therefore, to keep it in balance and increase HDL, it is necessary to take certain precautions with what you eat on a daily basis, in addition to adopting healthier habits, which we will discuss later.
Foods that help increase good cholesterol
As we have seen, maintaining adequate levels of good cholesterol is one of the best ways to prevent the development of cardiovascular problems. Eating specific foods can help (a lot) in this process, as they reduce LDL and increase HDL. See which ingredients these are so you can add them to your menu.
Oat
In addition to being a food with great nutritional value, oats, which are very rich in fiber, are composed of a substance called beta glucan, which acts like a sponge. When ingested, it is capable of absorbing up to 5% of bad cholesterol, regulating its production and eliminating it from the bloodstream.
That's why it's so highly recommended. The advantage of oats is that they're very practical. You can eat them at various times of the day, from breakfast, to an afternoon snack, and even as a pre-workout snack.
Avocado
Despite its bad reputation, avocado is a great ally for cardiovascular health. The fruit is rich in monounsaturated fats and beta-sitosterol, which help to reduce bad cholesterol levels and increase good cholesterol levels. In addition, it has anti-inflammatory and vasodilatory effects, which are responsible for improving blood circulation.
Fish
Rich in omega 3, fish are composed of a polyunsaturated fat that lowers LDL and triglycerides, while increasing good cholesterol.
Deep-sea species such as sardines, trout, cod and tuna are the most recommended for controlling body fat. The recommendation is to consume them two to three times a week.
Extra virgin olive oil
Another ingredient that has proven to be very effective in controlling cholesterol is extra virgin olive oil. The properties present in the oil, in addition to increasing HDL, contribute to reducing LDL. Monounsaturated fat, also present in the food, is anti-inflammatory and provides several benefits for the cardiovascular system.
Fruits
Some types of fruit are very rich in fiber, such as oranges, pears, lemons and plums, and can increase good cholesterol levels. In addition, these foods have a high concentration of vitamin C, another substance that is also very effective in controlling blood fat.
Red and purple fruits, such as jabuticaba, strawberry, blackberry and blueberry are sources of vitamin C and flavonoids, compounds with antioxidant and anti-inflammatory properties that reduce the production of free radicals and inhibit the oxidation of LDL.
Oilseeds
Walnuts, chestnuts, almonds, peanuts, pistachios and other nuts are rich in heart-healthy fats. They are also rich in fiber and a substance called plant sterols, which block the absorption of cholesterol by the body.
The selenium, magnesium and zinc found in these foods also help reduce LDL levels in the body. You just need to be careful not to consume too much of them, as they have a high calorie content.
What foods to avoid
While there are foods that help control cholesterol and increase the good kind, there are other ingredients that do the opposite. They increase the concentration of LDL and put your health at risk. Therefore, they should be consumed in moderation:
- Alcoholic beverages.
- Fried foods.
- Ingredients with trans fats.
- Sausages.
- Processed foods.
- Too much chocolate.
- Others.
How to increase good cholesterol, beyond diet
As you can see, diet is, in fact, essential for controlling cholesterol levels. However, other small changes in your daily routine can help raise HDL and also improve your quality of life.
Maintain a regular exercise routine
There are several benefits that regular physical exercise provides to your health, increasing good cholesterol is one of them.
A study conducted by researchers at the Federal University of São Paulo (UNIFESP) showed that the combination of aerobic and anaerobic activities can increase HDL by up to 20%. However, these effects can only be seen if the workouts are performed frequently.
If you have recently started exercising or intend to include this habit in your routine, remember to start slowly, respecting your limits and those of your body.
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See a cardiologist if necessary
People who are overweight, have a family history of cardiovascular disease or who fall into the groups mentioned above may show signs of excess LDL and low HDL levels.
In these cases, the ideal is to seek out a specialist who can help them find safe and efficient ways to reverse this situation.
Get your checkups done regularly
Another way to keep HDL and LDL levels under control is by having your total cholesterol levels tested regularly. It is recommended that adults with no family history take the test once every five years. For people who are predisposed to developing cardiovascular disease or who are already taking medication, the interval should be shorter (at least once a year).
With regular checkups, it is possible to know whether or not the levels of good and bad cholesterol are adequate. In cases where HDL is low, it is necessary to adopt healthier habits to increase it. The same should be done if LDL is excessive and it is necessary to reduce it.
See? Adopting healthy habits is essential for us to lead a full and healthy life. So, be sure to add them to your routine.
