Content

• Steps
• Warning

Improving cholesterol isn't just about lowering LDL (bad cholesterol), but also increasing HDL (good cholesrerol). Improving cholesterol levels help reduce the risk of heart disease and stroke. Your body will produce cholesterol, so you have to control cholesterol from food. The following steps can be strictly followed to increase good cholesterol (HDL) and lower bad cholesterol (LDL).

Steps

Part 1 of 3: Understanding general information

1. 

   Armed with knowledge about good cholesterol. HDL, or high-density lipoprotein cholesterol, acts as a waste-handling system in the blood. HDL flows in the blood to remove LDL (bad cholesterol) from the blood and send LDL to the liver for processing. HDL has anti-inflammatory effects and may even fight Alzheimer's disease.

2. 

   
   
   See your doctor for a blood cholesterol test. Although there are no obvious side effects, high cholesterol can be devastating to health. Bad cholesterol can cause many serious problems and must be treated by a healthcare professional. Your doctor will recommend changes in lifestyle or diet if your HDL level is below 60 mg / dL.
   • You can test your cholesterol yourself at home using commercially available devices. However, the test results will not be as accurate and reliable as the baseline blood test.

3. 

   
   
   Calculate cholesterol in the blood. To control cholesterol, you have to combine LDL restriction and an increase in HDL. Also, you need to know how total cholesterol will change if it only lowers LDL or increases HDL only. How to calculate total blood cholesterol: LDL + HDL + 20% triglycerides.
   • Triglycerides are fats in the body and triglyceride levels need to be lowered.
   • Your blood cholesterol level should be below 200 mg / dL. Above 240 mg / dL is considered high concentration.
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Part 2 of 3: Increasing concentrations of High Density Lipoprotein (HDL)

1. 

   
   
   Aim to increase HDL levels. Cholesterol is measured in milligrams per dexiliter of blood (mg / dL). People with HDL below 60 mg / dL are considered at risk for cardiovascular disease. You should try to increase good cholesterol levels (higher than 60 mg / dL, lower 200 mg / dL).
   • The risk of cardiovascular disease increases if HDL levels are lower than 40 mg / dL.

2. 

   Lose weight if you are overweight. Losing 3 kg of weight will increase your HDL levels and eliminate low-density lipoprotein cholesterol. Combining exercise with healthy eating will help you lose weight. You can lose weight without following both rules. However, if you want to lose weight effectively, it's best to take both steps well. In addition, you can read more articles on how to lose weight.
   • Do not starve. To lose weight, you should eat healthy, at the right portion and at the right time. Like the bear before hibernation, if you fast, the body will find ways to store fat so that it can satisfy the hunger. You should eat a full and healthy meal in the morning and eat less in the rest of the day.
   • Not impatient to lose weight. Losing a few pounds in a week is considered a success. Most people who vomit lose weight get discouraged and give up when they just start because they don't see real results. Remember that the "slow but sure" motto will help you lose weight more effectively.

3. 

   Exercise regularly. Increase your heart rate at least 5 times per week for 30 minutes at a time by doing activities like basketball, gardening, walking, running, biking or swimming. Going to the gym is a great option, but don't try to combine all forms of exercise at once.Being overly excited about a brand new and exciting exercise routine can make it easier for you to return to a state of inactivity.
   • If you don't have time to exercise, divide it up into three sets of 10 minutes each. At work, take a break and go for a brisk walk for 10 minutes before lunch break, during and after lunch and at leaving. If you find it difficult, you may not be ready for an intensive exercise regimen.
   • For maximum workout performance, try interval exercises. Interval training is doing continuous, high-intensity exercise for a short period of time, followed by doing low-intensity exercises for longer periods of time. You can try a full lap, then walk 3 lows slowly.

4. 

   Eat healthy fats. Eat meat in moderation and choose lean meats. Eat beans or vegetables in place of meat 1-2 times a week. Vegetarians should pay attention to add enough nutrients to the body.
   • To stay healthy, you should eat more monounsaturated fats because they help lower total cholesterol while preserving HDL levels. Monounsaturated fats are found in nuts (almonds, peanuts, cashews, macadamia nuts, pecans), avocados, olive oil, sesame oil and tahini sauce.

5. 

   Drink alcohol in moderation. Interestingly, drinking alcohol will help reduce the incidence of cardiovascular disease. One or two drinks a day can help increase HDL levels. Red wine specifically helps to increase HDL and lower LDL.

6. 

   Quit smoking. Smoking lowers HDL levels. The risk of heart disease and related diseases will drop dramatically within a few hours of quitting. In addition, quitting smoking will make it easier for you to exercise to lose excess weight. advertisement

Part 3 of 3: Lowering Low Density Lipoprotein (LDL) Levels

1. 

   Consult with your doctor if you need to take LDL-lowering drugs. Age, disability, or other health problems affect your ability to regulate cholesterol. Low-density lipoprotein concentrations below 100 mg / dL are considered the optimal concentration. However, LDL concentrations between 100 mg / dL - 129 mg / dL are considered and normal. Your doctor will recommend medication if the LDL level is higher than 160.
   • Statins are the most popular and most popular cholesterol-lowering drug.
   • If there is an adverse reaction to Statin, you can use other cholesterol-lowering prescription medications such as cholesterol absorption inhibitors, Resin and lipid-lowering therapies.

2. 

   Eat foods that help lower LDL. Eat oats, whole grains, and foods high in fiber. Brazil nuts, almonds and walnuts help lower LDL. Since most of these foods can be eaten as a snack, you can easily add them to a heart-healthy diet.
   • Omega-3 fatty acids - found in fatty fish, flaxseed, flaxseed and fish oils - can help lower LDL levels and increase HDL levels. Fatty fish include salmon, halibut, mackerel, catfish, sardines, Bluefish, herring, Albacore tuna and anchovies.
   • Sterol and Stanol consumption is very beneficial. Sterols and Stanol - found in orange juice, certain yogurts and margarine recipes - help fight bad cholesterol.
   • An easy way to add good fats is to replace butter with canola or olive oil, or add flaxseed to recipes.

3. 

   Limit saturated and trans fats. These are the two "bad" fats, which not only decrease HDL levels but also increase LDL levels. Therefore, you should eat good fats (see above) instead of saturated fat and trans fats to help lower LDL levels.
   • Saturated fats are found in butter, lard, shortening, whipped cream, coconut and palm oil.
   • Trans fats include partially hydrogenated oils, margarine, instant noodles and fast foods.

4. 

   Drink water and green tea instead of high-calorie beverages. Water provides essential nutrients for the body and contains no sugar - LDL-increasing agent. Green tea contains substances that help reduce bad cholesterol. Although more research is needed on the risks and benefits of coffee, many people believe that coffee raises cholesterol.
   • Although the majority of recent studies have shown the negative effects of coffee, you do not necessarily need to abstain from this drink completely. With a balanced diet, you can consume coffee in moderation and safely.
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Warning

• Avoid trans fats - agents that reduce HDL and increase LDL. Foods that can contain trans fats include shortening, certain margarines, cakes and crackers, instant noodles, fried fast foods, frozen foods, donuts, baked goods, candies, crackers, french fries, breakfast cereals, dry food and sauces, sauce mixes and garnishes.
• Follow all directions given by your healthcare professional.