The cholesterol is a substance important for different metabolic processes of the organism. However, an excess of this substance and its accumulation in the blood vessels, can cause different cardiovascular diseases.
In this sense, to know the behavior of this substance in the body, it is necessary to know the two main types of cholesterol that exist and which are its main functions.
On the one hand, we find low-density lipoprotein cholesterol (LDL), also popularly known as 'bad' cholesterol. This substance is what sometimes tends to accumulate in the blood vessels and hinder the proper flow of blood.
And on the other hand, we have high-density lipoprotein cholesterol (HDL), popularly known as 'good' cholesterol. This substance is responsible for collecting cholesterol in the blood and taking it back to the liver, where it is broken down and eliminated.
Habits to raise good HDL cholesterol levels
According to the website of the Córdoba University Hospital, there are a series of tips and habits to increase good cholesterol levels.
- Maintain a varied and balanced diet.
- Reduce excess weight in a healthy way.
- Perform regular physical activity, preferably aerobic activity, for 30 minutes daily.
- Give up smoking.
- Increase the consumption of monounsaturated fats, such as olive oil, canola oil, avocado, olives and nuts (almonds, hazelnuts).
- Increase the consumption of polyunsaturated fats, especially omega 3, present in deep-sea fish (tuna, mackerel, salmon, sardines) and in plant-based products such as soybean oil, canola, linseed and chia.
- Consume fruits, vegetables, legumes and whole grains daily.
- Reduce the consumption of saturated fats such as: meat, organ meats, cream, lard, cold meats and sausages.
- Avoid consuming trans fatty acids, present in margarines, partially and totally hydrogenated oils and products derived from them such as baked goods and snack products.
Consume alcohol moderately.