Low HDL cholesterol, how to increase?

Associate the term “cholesterol” with “cardiovascular disease” is common. However, the cholesterol is divided into two types, on the one hand we have the HDL cholesterol or low, which is responsible for carrying excess cholesterol ‘bad’ from the tissues to the liver, and the LDL cholesterol or bad, which accumulates in the arteries and impedes the flow of blood.

The key to staying healthy is to achieve a balance between the two, so it is necessary to take the next question how do I increase the cholesterol or good? In general terms, cholesterol is a fat essential for the functioning of the body, since it is a precursor of vitamin D, hormones, bile salts, and rafts of lipids.

The agency, as we have said before, is responsible for synthesizing its own cholesterol. Bodies, such as the liver, which is its main producer, is responsible for transporting, metabolize it and destroy it.There is also that take into account the extra contribution that we receive from our diet, due to the consumption of animal fats. Hence the need to maintain a balanced diet in fat.

The problem comes when you exceed the levels in the body, since they are fat deposits in the arteries and the blood has greater difficulty in reaching the heart. This carries with it serious consequences, causing diseases such as: impotence, cerebral vascular accident, stroke, arthritis in the lower limbs, etc. cholesterol levels adequate levels of cholesterol, in addition, vary for each person, because each individual has a number of characteristics.

However, in general, there is a consensus in the following levels:

-Total cholesterol: 200 mg/dl blood

-LDL: below 100 mg/dl blood

-HDL: greater than 60 mg/dl blood levels greater than 200, by adding both colesteroles, cause hypercholesterolemia, which degenerate into the coronary diseases mentioned above.

Increase the cholesterol in the final analysis, and as we have seen, there is no reason to fear the cholesterol, because it is necessary for our body, but if you control it and avoid the risk factors that foster: smoking, sedentary lifestyle and overweight, among others.

HDL cholesterol and exercise

In addition it is recommended that you exercise daily, 20 minutes a day will be sufficient to obtain positive results and base your diet on a balanced diet:

-fiber

-rich foods

-Nonfat dairy

-Beef lean or chicken

-Decrease the industrial bakery

– Omega-3 and omega-6

And remember, if you are on vacation and don’t want to feeling deprived, do not be afraid! Eats everything, but with moderation.