Good Fat (HDL): Benefits, Functions, and Foods to Increase Levels

2023-09-14 07:46:00

“Good fat” High Density Lipoprotein or HDL is created from the liver. It has benefits and functions in helping remove cholesterol or bad fat that is stuck in the arteries. Therefore, it may help reduce the risk of developing serious diseases such as coronary artery disease. Stroke helps and also helps lower cholesterol (Total Cholesterol) in the body.

Good fat (HDL) How much is considered good?

man Good cholesterol less than 40 mg/dL is considered to be at risk for health problems. The level of HDL that is considered good is 60.mg/deciliter or more

Good cholesterol (HDL) helps the heart and blood vessels. Far away from chronic diseases

6 food groups that help reduce fat and effective weight loss techniques

woman Good cholesterol less than 50 mg/dL puts women at risk for health problems. The level of good cholesterol should be at the level of 60. mg/deciliter or more

Foods that are high in good fats

olive oil Helps increase levels of good fats and reduce inflammation in the body caused by bad fats. This is because olive oil contains polyphenols. (Polyphenols) that may help increase good fats in the body. One study looked at the influence of polyphenols in olive oil on the risk of heart disease. Published in the journal Annals of Internal Medicine of the United States in 2006, which had 200 healthy male volunteers eat olive oil that contains phenolic compounds (Phenolic), which is an antioxidant in olive oil. High, medium, low levels. It was found that the LDL cholesterol levels of the trial participants decreased significantly. Grains Whole grains such as brown rice, cereal, whole-grain bread Rich in fiber, which may help reduce bad fat in the body. avocado It is a fruit that contains folate (Folate), oleic acid (Oleic Acid) and monounsaturated fats. which may be fat that is beneficial to the heart Including beta-sitosterol. (Beta-Sitosterol) that may help reduce blood cholesterol levels. fish For example, salmon, mackerel, and sardines are deep-sea fish that contain omega-3, which may help reduce bad cholesterol and increase good fat in the body. soybean Contains antioxidants such as isoflavones, lecithin, and saponins. It also has fiber and protein from soy that may help reduce blood cholesterol levels. Reduce the risk of heart disease and stroke.

4 brain food groups Slow down degeneration, nourish the nerves, prevent Alzheimer’s.

How to increase HLD levels to high values?

Academic information from Dr. Dr. Peter P. Toth of the medical school at the University of Illinois, United States, has recommended increasing HDL to the body in the following ways.

Control your weight to be within standard limits. Don’t let yourself be too fat or too thin (check your BMI). Abstain from smoking permanently. Exercise regularly Control the amount of eating starchy foods such as sugar, rice, and various snacks to an appropriate amount. Not too much or too little Focus on consuming more fish. Change the food menu each day. By giving importance to foods such as fresh vegetables, fruits, and whole-grain rice such as brown rice or whole-wheat bread. Eat olive oil and more nuts. Drink 2-6 ounces (no more than 2 glasses of wine) of alcoholic beverages, such as wine, per day.

Thank you for information from: Paolo Hospital and Central Hospital medical office Bangkok

Picture from: Shutterstock

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