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Psychology & Diet

These Foods Raise Your Good Cholesterol Levels

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Presse Santé

High-density lipoprotein (HDL) cholesterol is often called “good” cholesterol because it helps transport and remove other forms of cholesterol from the body. Higher levels of good cholesterol, along with lower levels of total cholesterol and “bad” low-density lipoprotein (LDL) cholesterol, may reduce the risk of heart disease.

The body makes all the cholesterol it needs, and most modifiable sources of cholesterol come from food. Therefore, a change in diet can help increase good cholesterol and lower other forms of cholesterol. Other lifestyle modifications can support these efforts.

Here’s what good cholesterol is, how it differs from bad cholesterol, and the foods that can help raise it.

What is good cholesterol?

Cholesterol is a waxy fatty substance called a lipid. The liver makes all the cholesterol the body needs. Within the body, cholesterol travels through the blood in two different types of proteins called lipoproteins.

LDL cholesterol makes up most of the cholesterol in the body. It is sometimes called bad cholesterol because very high levels of this substance circulating in the body can increase the risk of heart disease. In contrast, people sometimes refer to HDL cholesterol as the “good cholesterol” because high levels of this substance can reduce the risk of heart disease.

Because is good?

HDL cholesterol is called the good cholesterol because of the functions it performs in the body. As it circulates in the blood, it helps remove other forms of cholesterol by absorbing them and transporting them to the liver. The liver can then process the cholesterol for use or remove it from the body as waste. This process helps prevent excess cholesterol from sticking to the walls of the arteries and turning into plaque. Plaque is a mixture of cholesterol and other fatty substances that stick to the walls of the arteries. Over time, it can build up and cause the opening of the arteries to narrow (atherosclerosis).

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Atherosclerosis is a risk factor for serious complications. Narrowing of the arteries can lead to risk factors for heart disease, such as high blood pressure. Also, narrowed arteries can be more susceptible to blood clots, which can put a person at risk for serious events such as heart attack or stroke. The combination of lowering total cholesterol and keeping HDL cholesterol levels high can help reduce this risk and prevent cardiovascular disease.

What is the difference with the “bad” cholesterol?

The terms “good” and “bad” are useful in explaining the functions of cholesterol. Both types of cholesterol have a function in the body when they are balanced. Cholesterol helps the body make new cell membranes. It is also important for the production of vitamin D and certain hormones, such as the sex hormones and the stress hormone cortisol. The liver also uses cholesterol to make bile, which digests fats. LDL cholesterol is bad because it builds up as plaque inside the arteries. Therefore, it is not necessary to add LDL cholesterol. A high level of LDL puts a person at risk for atherosclerosis, a major risk factor for heart disease. On the other hand, a high level of good cholesterol can reduce the risk of heart disease.

What is the good LDL cholesterol?

Cholesterol has no symptoms on its own, so it’s important to have regular cholesterol checks.

A lipid profile test can show levels of:

– total cholesterol
– triglycerides or fats in the blood
– LDL cholesterol
– HDL cholesterol
For HDL cholesterol, a higher number indicates a lower risk of heart disease. Low (unwanted) HDL cholesterol is anything below 40 milligrams per deciliter (mg/dl). A level between 40 and 60 mg/dl is normal, while a level of 60 mg/dl or higher indicates high (desirable) HDL cholesterol.

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List of foods that promote healthy cholesterol

Foods that can support healthy cholesterol levels are those that are:

– lower in saturated fat
– higher in unsaturated fats
– rich in heart-healthy fiber

high fiber foods

High-fiber foods are heart healthy and can help control cholesterol levels. Soluble fiber in the diet reduces the absorption of cholesterol and bile acids that the liver uses to make cholesterol.

Naturally high fiber foods include:

– oatmeal
– psyllium husk
– beans such as lentils, kidney beans and peas
– whole grains
– artichokes
– apples
– lawyers

Unsaturated fats

Choosing unsaturated fats can help prevent and control high LDL cholesterol while increasing HDL cholesterol.

Foods high in unsaturated fat include:

– Lawyer
– Olives
– Nuts and seeds
– vegetable oils such as olive oil and sunflower oil
– fatty fish such as salmon, mackerel, sardines and herring.

Other foods to switch

Also, a person can benefit from avoiding foods that raise bad cholesterol. It is better to choose foods low in:

– Saturated fats
– Trans fat
– sodium
– added sugars

It’s also best to avoid trans fats and saturated fats, like those found in animal products, including:

– processed meats
– red meats rich in fat
– high-fat dairy products such as cheese
– Tropical vegetable oils that are solid at room temperature may also be higher in saturated fat, such as coconut oil and palm oil.

Instead, opt for lean or low-fat items, such as:

– lean meats
– skinless poultry
– whole grains
– Fruits and vegetables.

Other Tips for Raising “Good” Cholesterol

Although higher levels of HDL cholesterol are associated with decreased cardiovascular risk, clinical trials that increase HDL levels have not shown results in reducing this risk. It may be that the ratio of HDL cholesterol to LDL cholesterol is higher, because HDL cholesterol can only carry a certain amount of cholesterol to the liver. HDL cholesterol only carries about a third to a quarter of the cholesterol in the blood.
This is why interventions for cholesterol problems usually involve methods aimed at lowering LDL cholesterol first. This can improve the balance between HDL cholesterol and LDL cholesterol in the body.

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The Right Strategies to Improve Cholesterol Balance

– Exercise regularly: Physical activity can help raise good cholesterol and lower triglycerides in the blood.

– Maintain a moderate weight: Maintaining a moderate weight can help improve cholesterol levels and other modifiable risk factors for heart disease.

– Quit smoking: Smoking increases many risk factors for heart disease, such as damaged blood vessels, hardening of the arteries, and lower HDL cholesterol.

– Limit alcohol intake: Consuming excessive amounts of alcohol can raise triglycerides and cholesterol. Therefore, it is necessary to try to drink in moderation, not consuming more than 2 glasses a day for men and 1 glass a day for women. Drinking in moderation can also increase your good HDL cholesterol.

Also, it can be important to find ways to manage stress. Too much stress can increase levels of the stress hormone cortisol and increase LDL cholesterol levels.

Here are some activities to relieve stress:

– write breathing exercises qualified as “stale heart”
– meditation
– movement activities such as yoga or tai chi
– get enough sleep each night

The best treatment for lowering cholesterol levels involves a variety of different methods, including lifestyle, physical activity, diet, and anti-stress practices. Remember, a doctor is the best person to talk to to determine the best way to lower bad cholesterol and raise good cholesterol.

* HealthKey strives to transmit health knowledge in a language accessible to all. In NO CASE, the information provided can not replace the opinion of a health professional.

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Psychology & Diet

The advantages and disadvantages of each

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Presse Santé

If you’ve ever been to a cheese shop, you know there’s a huge selection of different cheeses. Between Camembert, Gruyère, Roquefort and Emmental, choosing cheese based on uses can be an easy task for some and difficult for others. However, in this article you will discover the strengths and weaknesses of each of these types of cheese and which one to choose for your next party. Be sure to take a look at: The 6 cheeses with fewer calories

Pie chart:

Camembert is a delicious soft cheese originating from the Normandy region of France. It is made with unpasteurized cow’s milk and has a characteristic white rind. Camembert is often eaten with bread or crackers, and can also be used in cooking.

Here are 4 reasons why camembert is so popular:

  1. Camembert has a rich, creamy flavor that is perfect for spreading on bread or crackers.
  2. Camembert’s unique rind gives it a special appearance that sets it apart from other cheeses.
  3. Camembert is made from raw milk, which means it retains all of its natural flavors and nutrients.
  4. Camembert is a versatile cheese that can be enjoyed in many different ways.

Camembert’s weak points:

  1. Camembert is a relatively soft cheese, which means it can easily go moldy if not stored properly.
  2. The white or orange rind is edible, but some people find it unappetizing.
  3. Camembert can be quite spicy, so it may not be the best choice for people with sensitive noses.
  4. This cheese is best when it is fresh, so it may not taste the same if it is left in the refrigerator for a long time.

Gruyere:

Gruyère is a type of cheese originating in Switzerland. It is made with cow’s milk and its rind is hard and yellowish brown. The texture of the cheese is smooth and creamy, with a slight nutty flavor. Gruyere is a versatile cheese that can be used in cooked and raw dishes.

Here are 4 benefits of Gruyère cheese:

  1. Gruyère melts well, making it ideal for use in sauces, gratins, and fondues.
  2. Gruyere pairs well with both red and white wines, making it a great choice for entertaining.
  3. Unlike other cheeses, Gruyere does not turn bitter when heated, making it perfect for cooked dishes.
  4. Gruyere has a long shelf life, so it’s always available when you need it.

Gruyère’s weak points:

  1. Gruyere is quite high in fat. Therefore, it is not the healthiest cheese out there.
  2. The price of Gruyere can be quite high, especially if you buy it at a specialty cheese shop.
  3. The flavor of Gruyere can be quite strong, which may not be to everyone’s liking.

Roquefort:

Roquefort cheese is a type of blue cheese made from sheep’s milk. It is originally from the south of France and is one of the most popular blue cheeses in the world. The popularity of Roquefort cheese is due to many reasons.

Its strengths:

  1. It has a unique flavor that is both spicy and salty.
  2. Roquefort has a creamy texture that makes it perfect for spreading on bread or crackers.
  3. It is relatively low in fat and calories, making it a healthier option than other types of cheese.
  4. Roquefort contains probiotics that can help improve intestinal health.
  5. It is an excellent source of calcium, providing 25% of the recommended daily intake per 100g.

Its weak points:

  1. Cheese can be quite crumbly, making it difficult to slice through without making a mess.
  2. Its strong flavor may not appeal to everyone. If you’re serving Roquefort for the first time, it’s best to offer a milder blue cheese as well.
  3. Roquefort can be expensive, which may not be the best option if you’re feeding a large group.

emmental:

Emmentaler is a type of Swiss cheese that is characterized by its holes and its mild nutty flavor. Although most commonly found in Switzerland, Emmental is also produced in neighboring countries such as France and Germany.

Here are 4 benefits of Emmental cheese:

  1. The holes in Emmentaler help trap and release flavor molecules, making it tastier than other types of cheese.
  2. The unique bacterial culture used to make Emmentaler gives it a distinctive flavor that is both sweet and nutty.
  3. Emmental is a good source of calcium, phosphorus and vitamin B12.
  4. Emmentaler goes well with a variety of foods, including fruits, vegetables, breads, and meats.

Its weak points:

  1. Its flavor can be quite strong, which some people find unpleasant.
  2. Its texture can be a bit grainy.
  3. The holes can make the cheese difficult to slice.
* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Psychology & Diet

Follow the sports diet to lose weight in a healthy and sustainable way

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Presse Santé

The sports diet is the newest and most promising weight loss method on the market. Unlike other diets that are based on caloric restriction or special food combinations, the sports diet focuses on the level of activity. The theory behind this is that if you are more active, you will naturally eat less.

Although there is no single approach to fitness and weight loss, the sports diet can be a good option for those who want to lose weight without giving up their favorite foods or resorting to extreme measures. But what is this? And how can you start using it today? Read on to find out.

What is the principle of the sports diet?

The Sports Diet is a nutrition plan specifically designed to meet the demands of sports training and competition. The key principle of the sports diet is to ensure that the athlete’s body has the right mix of nutrients to support optimal performance.

To achieve this, the sports diet emphasizes foods rich in complex carbohydrates, lean proteins and healthy fats. These nutrients provide the energy and substrates necessary for muscle contraction, proper cell function and recovery after exercise. In addition, the sports diet also includes foods rich in vitamins, minerals and antioxidants, which help protect cells from damage and strengthen the immune system. Used correctly, the sports diet can be a powerful tool to optimize sports performance.

Who can follow a sports diet?

Many people think that the sports diet is only for athletes. However, the principle of the sports diet can be applied to anyone who wants to improve their health and physical performance. Anyone who wants to optimize their performance in a sport can benefit from a sports diet. This type of diet is designed to help the body function at its best by providing the right combination of nutrients. The details of a sports diet vary according to individual needs, but there are common elements.

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For example, many people need to consume more protein than the average person to help repair and build muscle tissue. They may also need to increase their carbohydrate intake to fuel their activity level. A sports diet can help ensure that a person receives all the nutrients he needs to perform at his best.

Some recommend the sports diet to lose weight in a healthy and lasting way.

Anyone who has ever dieted knows that there are many different approaches to losing weight. Some swear by low-carb diets, while others believe cutting out sugar is the key to losing weight. But what if there was a way to lose weight by eating like a professional athlete? This is where the sports diet comes in.

Although not for everyone, the sports diet can be an effective way to lose weight, build muscle, and improve athletic performance. This diet is based on the principle of eating for sustenance, rather than pleasure, and thus eliminates most processed foods and junk food. Instead, it is based on 100% healthy and wholesome meals that will provide sustained energy throughout the day. Although it takes a while to get used to this new way of eating, many people find the results worth it.

Losing 9 kilos in 15 days, does it tempt you?

The sports diet is based on the principle that by eating the right foods, you can increase your metabolism and burn more calories. It is rich in protein and fiber to increase the feeling of satiety and reduce appetite, thus preventing the risk of overeating.

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With this diet, you should strive to follow two distinct phases, each with its own set of challenges. During the offensive phase, you should consume 3 meals with a large amount of protein while eliminating carbohydrates and fats from your diet. This can be difficult to do, especially if you are used to eating high-carbohydrate foods.

During the stabilization phase, you should carefully monitor your caloric intake and limit yourself to 1,200 cal for the first few days and then allow yourself 1,500 cal moving up to 1,800 cal. The objective of this second phase is to help your body to better assimilate all the nutrients ingested during the previous week. For this program to work, you must be very disciplined, both in food and in sports. But if you stick with it, you’ll be rewarded with a dream body!

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Psychology & Diet

The 7 secrets of the Okinawan diet

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Presse Santé

Intrigued by the longevity of the people of Okinawans, Japan, researchers have studied their diet to try to discover its secrets. Here are 7 of the most interesting findings on the Okinawan diet.

The Okinawan diet is often touted as the secret to a long and healthy life. And it is not for less: the Okinawa region in Japan has one of the highest concentrations of centenarians in the world. While many factors contribute to the longevity of Okinawans, their diet is considered one of the key elements. But what exactly do they eat?

  1. They eat a lot of sweet potatoes.

One of the most interesting findings that researchers have made is that Okinawans eat a lot of sweet potatoes. Sweet potatoes are a good source of vitamin A, which is important for healthy skin and eyesight. They are also a good source of fiber, which helps regulate digestion. Plus, sweet potatoes are low in calories and fat, making them an ideal food for people trying to lose weight. While there is no single answer to the question of why Okinawans live so long, the high consumption of sweet potatoes is certainly a contributing factor.

  1. They eat small portions.

Okinawans generally eat small meals, taking time to savor each bite, stopping when they feel satisfied rather than full. This helps prevent overeating and maintains a healthy weight. Additionally, Okinawa is known for its abundance of fresh fruits and vegetables, which are packed with essential nutrients. The Okinawan diet also includes plenty of fish, which is a good source of heart-healthy omega-3 fatty acids. Combined with moderate physical exercise and strong social connections, it’s no surprise that Okinawans enjoy such long and healthy lives.

  1. They eat a lot of vegetables.

Vegetables make up a large part of the diet for Okinawans, who typically eat more than 5 servings a day. This is in contrast to the Western diet, which is high in meat and processed foods. Okinawans’ high consumption of vegetables is probably one of the reasons why they enjoy such a long life. Vegetables are full of essential nutrients for good health and are low in calories and fat. They also contain antioxidants, which can help protect against disease. All of these factors contribute to a longer and healthier life.

  1. They eat fish regularly.

Fish is an excellent source of protein, omega-3 fatty acids, and other essential nutrients for good health. It’s also low in calories and fat, making it a smart choice for people watching their weight. Furthermore, fish is known to be good for the heart and brain, two organs that tend to deteriorate with age. Not surprisingly, studies have shown that people who eat fish regularly tend to live longer than those who don’t.

  1. They consume moderate amounts of pork.

Although pork is not as prominent in the Okinawan diet as it once was, it is still eaten in moderation. While pork is known to be a significant source of calories in many traditional Japanese diets, Okinawans eat only small amounts. They prefer to eat a lot of vegetables and fish. This diet is believed to be one of the reasons Okinawans have such low rates of heart disease and obesity.

  1. They drink green tea every day.

Green tea is rich in antioxidants, which help protect cells from damage. It also contains compounds that have been shown to boost metabolism and promote weight loss. Additionally, green tea has been linked to a lower risk of heart disease and various types of cancer. Considering all of these health benefits, it’s no surprise that green tea is a staple of the Okinawan diet.

  1. They practice “hara hachi bu”.

A Japanese saying that means they eat until they are only 80% full. And research has shown that this practice can lead to a longer life.

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One of the reasons that hara hachi bu can be beneficial is that it can help prevent overeating. And we know that overeating can lead to a host of health problems, including obesity, heart disease, and diabetes. By eating less, Okinawans can avoid these problems.

Another reason is that it gives the body time to properly digest food. When we eat too much, our body has a hard time digesting all the food. This can lead to indigestion, bloating, and other problems. Conversely, when we only eat until we are 80% full, our body finds it easier to digest food.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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