Come aumentare il colesterolo buono diminuendo i livelli di quello cattivo? In realtà il colesterolo è uno solo, a cambiare è la proteina che trasporta i grassi. La lipoproteina LDL a bassa densità favorisce la formazione di placche mentre la lipoproteina HDL ad alta densità evita il deposito dei grassi nelle arterie.
Avere dunque più alti valori di HDL scongiura rischi cardiovascolari e migliora la qualità della vita. Ma come fare per aumentare il colesterolo buono abbassando quello cattivo? Principalmente con un’alimentazione attenta ma anche modificando altre abitudini quotidiane e seguendo uno stile di vita salutare.
Grassi saturi, monoinsaturi, trans
A tavola favorite i cibi ricchi di grassi grassi monoinsaturi e grassi polinsaturi come il salmone, le noci, la soia, l’olio d’oliva extavergine a crudo, l’olio di semi di lino o di colza. Riducete invece quelli che contengono grassi saturi come formaggi e insaccati. Eliminate del tutto gli alimenti con grassi trans, o idrogenati, per esempio i dolci di produzione industriale come le merendine.
Attività fisica
Praticare un’attività fisica con costanza migliora l’efficienza del sistema cardiovascolare e inoltre previene l’aumento di peso, due effetti collaterali che influiscono anche sui livelli di colesterolo. Basta mezz’ora al giorno per 4-5 volte a settimana di uno sport di resistenza a bassa intensità.
Smettere di fumare
Il fumo è uno dei principali fattori di rischio per il sistema cardiovascolare, oltre a danneggiare il sistema respiratorio. Smettere di fumare migliora la salute delle arterie, abbassa i livelli di pressione del sangue e rende meno faticosa l’attività sportiva.
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