5 Ways to increase HDL for Good Health
Speaking of fat, women may feel that it is something that should have a little body. Better stay But in fact Fat is divided into two main types: good fat (HDL) and bad fat (LDL), the one that often causes problems for our body is bad fat. Because if we have too much, it will result in various diseases. Including high cholesterol, atherosclerosis, heart disease and many other diseases that will follow But another type of fat like that good fat It is the fat that the body needs very much. Called that the more you have, the better. Because it will reduce the risk of disease The modern health trend therefore focuses on healthy fat levels in the body. Many doctors advise us to find a way to add good fats to the body. Which ways to increase HDL good fats can be followed as follows.
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5 ways to increase HDL good fats to your body
1. Lose weight Among people with a BMI above the threshold Or people with a lot of weight Losing weight is the first way to help increase your HDL levels in your body. This is because losing weight can also help reduce bad fat for your body. The weight that should be reduced to be approximately 2.7 kg at least.
2. HIIT workout HIIT exercise can increase HDL levels by 5%. It can be said that it is a method to stimulate the body to have an obviously high HDL level. This HIIT exercise is considered a relatively heavy type of cardio exercise. Those interested in doing this exercise must first go through the training of their bodies to get used to the exercise. And should be done 50 - 70 minutes / week should not be done every day and people with health problems should avoid it.
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3. Eat good fats. Japanese edamame, grains, seafood, fish, olive oil can help increase HDL levels in the body. We can also eat avocados. Various types of nuts, about 1 handful per day, can help add good fats as well.
4. Eat low carb or eat keto. The same principles of the low-carb and ketogenic diet. Is to reduce the consumption of flour and sugar foods. Both types of foods can cause bad fat or LDL in the body whenever we reduce the intake of starchy and sugary foods. Bad fat levels will be reduced as well.
5. Eat fruits and vegetables that are purple. Why are fruits and vegetables that are purple? Because the purple fruits and vegetables contain anthocyanin. Which is an antioxidant that can help increase HDL levels in the body Which we can eat including cabbage, blueberry, blackberry, eggplant, and grapes as well.
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In addition, stopping smoking is also considered to help increase HDL in the body as well. The results of the study found that people who smoke have HDL levels is 2 times less than non-smokers, which if we can quit smoking. Can bring good fat levels back up
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