2023-09-19 13:50:00
The risk of cardiovascular disease increases with advancing age. Often caused by hardening of the arteries, which can be triggered by high cholesterol levels. How inFranken.de has reported that there are signs on the face that indicate elevated levels. Certain foods can help. They support the so-called “good cholesterol”.
Cholesterol basically has an important job in the body: it is a building block for many hormones, bile acid and cell membranes. Experts speak of a lipid molecule that binds other fats in the body in order to transport them to the right place.
Poor cholesterol levels increase the risk of stroke, heart attack and cardiovascular disease
If the cholesterol content is too high, it is broken down in the liver or deposited in the blood vessels. Because of the vascular deposits, many doctors warn against increased cholesterol levels, as this significantly increases the risk of strokes, heart attacks and other cardiovascular diseases.
When people talk about cholesterol, most people first think of it as something harmful to their health. We are then talking about the “evil” low-density lipoprotein cholesterol (LDL cholesterol). If this cholesterol level is increased, the excess protein settles in the vessel walls as plaque.
Die German pharmacist newspaper writes that in the case of lipid metabolism disorders, it is not enough to just lower total cholesterol. The ratio of “good” HDL and “bad” LDL must also be correct.
HDL cholesterol breaks down cholesterol in the liver
According to experts, HDL protects against arteriosclerosis by absorbing cholesterol from peripheral tissues and transporting it back to the liver for breakdown. In addition, HDL cholesterol protects LDL cholesterol in particular from oxidative processes.
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In order to minimize the risk of disease as much as possible, it is recommended to keep the HDL cholesterol level as high as possible compared to the LDL cholesterol level.
In order to increase good cholesterol in the blood, a healthy diet is particularly important. However, there are a few foods that can stimulate the production of HDL cholesterol. In order to increase this value, the following six foods should be on the menu particularly regularly.
6 Foods That Boost Good Cholesterol
#1 Vegetable oils
To stimulate cholesterol production in the body, you should pay particular attention to a balanced diet with healthy fats. Vegetable oils such as olive, hemp or sunflower oil are enriched in polyunsaturated fatty acids. These promote the HDL cholesterol level and ensure a reduction in LDL cholesterol.
Vegetable oils also have the advantage that the plant substances contain antioxidants, which bind free radicals in the blood and thereby protect our cells. However, this only applies to high-quality oils.
#2 Flaxseed
The inconspicuous grains are true wonders when it comes to cholesterol. Not only do flaxseeds contain important omega-3 fatty acids, which are natural blood pressure lowerers, but they also contain lignans. These are fiber-like plant substances that can bind and transport harmful HDL cholesterol. This means that the small grains are real cholesterol lowerers.
Proper diet for the heart: Foods increase HDL cholesterol levels
#3 Oily fish
Anyone who likes fish has an advantage when it comes to cholesterol nutrition. Fish such as salmon, tuna or mackerel contain a lot of unsaturated fatty acids. Fatty acids such as Omega-3 and Omega-6 increase the value of good cholesterol and also lower LDL cholesterol levels.
The fatty acids also have the effect of promoting blood circulation and inhibiting inflammation.
#4 Whole grains
Whole grains are rich in valuable fiber, which not only ensures a longer-lasting feeling of satiety, but also balances the cholesterol level in the blood. Other secondary plant substances are also contained in whole grain products and act as cholesterol lowerers.
40 grams of whole grains per day lower cholesterol
To achieve the best possible result, around 40 grams of fiber per day should be included in your diet. In the form of oatmeal, whole grain rice or whole grain pasta, this is not that difficult. To make it even tastier, whole grains also contain many other healthy nutrients, such as magnesium, zinc and iron.
#5 Nuts
Nuts contain a lot of fat, as most people probably know. But very few people probably know that just five walnuts a day are enough to lower cholesterol levels.
Walnuts are mainly rich in unsaturated fatty acids, which, in combination with the other plant substances that are also contained in the vitamin bombs, inhibit the absorption of harmful cholesterol.
Superfoods help balance cholesterol levels
#6 Avocado
The popular fruit from Mexico is not only impressive because of its taste, but also because of the numerous ingredients that promote health. Avocados are true superfoods because they are rich in vitamins, calcium and potassium. The fatty fruits are also particularly good sources of fatty acids, which can help balance cholesterol levels in the blood.
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