How to increase good cholesterol levels?
Proper selection of foods can increase the levels of good cholesterol, which helps maintain the health of
Most people with the word cholesterol binds a negative association, but not all cholesterol is bad. Besides the bad cholesterol (LDL), and a good one - HDL cholesterol.
With his help reduce the buildup of cholesterol in the blood vessel walls, and the likelihood of developing cardiovascular disease. To increase the level of good cholesterol in the body and in this way you ensure good health, make changes in lifestyle. Health Central provides several recommendations that can help you with that.
First, limit your intake of saturated fats because they are bad for your health, but also affect the HDL cholesterol to reduce it. So, avoid processed foods like cookies and donuts, and chips and margarine.Secondly, increase the intake of healthy fats that are rich in omega 3 fatty acids. So let it be on your menu more often found olive oil, nuts, avocados, fresh tuna, sardines and salmon.
Several studies have shown that dark chocolate increases the levels of HDL cholesterol in the body. If you plan to eat more dark chocolate, make sure it still counts a lot of calories. And make sure that it was really dark chocolate with a high cocoa.
Vitamin D and calcium
People taking vitamin D and calcium supplements as a substitute have increased levels of HDL cholesterol in the body, according to a survey of American Scientists. Certainly, the body benefits from natural foods that are rich in calcium and vitamin D as dairy products, green leafy vegetables, fish, and apricots.
Niacin (vitamin B3)
Niacin, as the study shows, raises the level of HDL cholesterol in the body, and it is 30 percent. If you suffer from a lack of good cholesterol, can raise his level of restoration taking niacin, and 500 mg per day. Niacin is found in mushrooms, hazelnuts, chicken, beef, tuna, eggs and legumes.
Alcohol also increases the levels of good cholesterol, but let this not be an excuse to gorge on alcohol. A glass of wine a day with a meal is acceptable measures, but all excesses will result in serious consequences.