{"id":2454,"date":"2021-02-21T08:00:00","date_gmt":"2021-02-21T08:00:00","guid":{"rendered":"http:\/\/mydocsay.com\/?p=2454"},"modified":"2021-02-17T08:47:04","modified_gmt":"2021-02-17T08:47:04","slug":"hdl-dietary-improvement","status":"publish","type":"post","link":"https:\/\/mydocsay.com\/en\/hdl-dietary-improvement\/","title":{"rendered":"Beat blood fat-improve good cholesterol HDL"},"content":{"rendered":"

Every year at the end of the year, everyone will seize the time to do an annual health check. According to the author's experience in seeing a doctor, hyperlipidemia is a very common health problem in modern people! So next, the health check report will beBlood fat<\/strong>As a series theme, I hope to bring you complete knowledge about diet and various blood fat indexes.<\/p>\n\n\n\n

First of all, this article will introduce you:The effect of diet on HDL (high-density lipoprotein, commonly known as "good cholesterol")<\/strong>. Main reference published in 2011"Current Antherosclerosis Reports"<\/em>Journal paper: "Effects of Diet on High-Density Lipoprotein Cholesterol".<\/p>\n\n\n\n

HDL<\/strong>, The full English name is:H<\/strong>igh D<\/strong>ensity L<\/strong>ipoprotein, Chinese translation:High density lipoprotein<\/strong>, Commonly known as: good cholesterol.<\/p>\n\n\n\n

Generally speaking,HDL reverses the path of cholesterol production in the body, and has the functions of "anti-oxidation", "anti-inflammatory" and "anti-thrombosis"<\/strong>, Has a good effect on the vascular endothelium; and it has also been found in several epidemiological studies thatThe higher the HDL, the lower the incidence of coronary heart disease<\/strong>, Every increase of 1 mg\/dL or 2.5% in the value of HDL can reduce the incidence of coronary heart disease from 2 to 3%.<\/p>\n\n\n\n

On average, the concentration of HDL in the blood is higher in women than in men<\/strong>Although genetic factors account for 40~60% for the impact of HDL concentration, life, eating habits and environmental factors are also important influencing factors. This paper reviews a large amount of literature and has the following conclusions:<\/p>\n\n\n\n

1. A moderately reduced sugar diet can maintain the concentration of HDL while reducing total cholesterol (Total Cholesterol).
2. Groups whose dietary intake of "added sugar" exceeds the total calories of 10% have a higher proportion of low blood HDL compared to the group that reduces the intake of "added sugar" to within 5% of total calories.
3. If the carbohydrate part of the diet is replaced with (unit\/multiple) unsaturated fatty acids, it will increase the blood HDL concentration (7-12%) and reduce the TC\/HDL ratio.
4. Appropriate daily drinking (alcohol: at most 2 equivalents for men, at most 1 equivalent for women; 1 alcohol equivalent is equivalent to 15 grams of alcohol), which can significantly increase the concentration of HDL (9.2%) without increasing the concentration of other cholesterol .
5. Among Omega-3 fatty acids, EPA and DHA can increase the HDL concentration by about 1-3%.
6. In terms of diet, the Mediterranean diet (whole grains, fruits and vegetables, olive oil, less red meat, moderate fish and red wine) can significantly increase the HDL concentration (7.4%).<\/p>\n\n\n\n

In summary, I suggest youIf you want to increase HDL concentration, you can consider adjusting your diet as follows<\/strong>:<\/p>\n\n\n\n

Reduce the proportion of carbohydrate intake in total calories<\/strong>
Reduce the proportion of "additional sugar"<\/strong>
Reduced sugars can be considered to be replaced with (unit\/multiple) unsaturated fatty acids<\/strong>
Drink moderate amounts of alcohol daily(<\/strong>Alcohol: at most 2 equivalents for men, at most 1 equivalent for women<\/strong>)
Eat foods rich in EPA and DHA<\/strong>
Consider a Mediterranean diet<\/strong><\/p>\n\n\n\n

And there are some effective diets circulating on the Internet, because there are no large-scale experiments to verify, or there may be only animal experiment data, so I won't discuss more here, I hope it will be helpful to everyone in the future diet adjustment!<\/p>","protected":false},"excerpt":{"rendered":"

In the health check report, the blood fat items that are often in red letters, how can we improve them through diet? This series will take everyone to learn more!<\/p>","protected":false},"author":1,"featured_media":2457,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[5,141,11,2],"tags":[142,143,146,145,137,144],"class_list":["post-2454","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trivia","category-conquerbloodlipid","category-nutrilife","category-brainstorming","tag-hdl","tag-143","tag-146","tag-145","tag-137","tag-144"],"aioseo_notices":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/mydocsay.com\/wp-content\/uploads\/2021\/02\/%E6%B2%B9%E6%BB%B4.jpg?fit=1600%2C1161&ssl=1","uagb_featured_image_src":{"full":["https:\/\/i0.wp.com\/mydocsay.com\/wp-content\/uploads\/2021\/02\/%E6%B2%B9%E6%BB%B4.jpg?fit=1600%2C1161&ssl=1",1600,1161,false],"thumbnail":["https:\/\/i0.wp.com\/mydocsay.com\/wp-content\/uploads\/2021\/02\/%E6%B2%B9%E6%BB%B4.jpg?resize=150%2C150&ssl=1",150,150,true],"medium":["https:\/\/i0.wp.com\/mydocsay.com\/wp-content\/uploads\/2021\/02\/%E6%B2%B9%E6%BB%B4.jpg?fit=300%2C218&ssl=1",300,218,true],"medium_large":["https:\/\/i0.wp.com\/mydocsay.com\/wp-content\/uploads\/2021\/02\/%E6%B2%B9%E6%BB%B4.jpg?fit=768%2C557&ssl=1",768,557,true],"large":["https:\/\/i0.wp.com\/mydocsay.com\/wp-content\/uploads\/2021\/02\/%E6%B2%B9%E6%BB%B4.jpg?fit=1024%2C743&ssl=1",1024,743,true],"1536x1536":["https:\/\/i0.wp.com\/mydocsay.com\/wp-content\/uploads\/2021\/02\/%E6%B2%B9%E6%BB%B4.jpg?fit=1536%2C1115&ssl=1",1536,1115,true],"2048x2048":["https:\/\/i0.wp.com\/mydocsay.com\/wp-content\/uploads\/2021\/02\/%E6%B2%B9%E6%BB%B4.jpg?fit=1600%2C1161&ssl=1",1600,1161,true],"trp-custom-language-flag":["https:\/\/i0.wp.com\/mydocsay.com\/wp-content\/uploads\/2021\/02\/%E6%B2%B9%E6%BB%B4.jpg?fit=18%2C12&ssl=1",18,12,true],"penci-single-full":["https:\/\/i0.wp.com\/mydocsay.com\/wp-content\/uploads\/2021\/02\/%E6%B2%B9%E6%BB%B4.jpg?fit=1600%2C1161&ssl=1",1600,1161,true],"penci-slider-full-thumb":["https:\/\/i0.wp.com\/mydocsay.com\/wp-content\/uploads\/2021\/02\/%E6%B2%B9%E6%BB%B4.jpg?resize=1600%2C800&ssl=1",1600,800,true],"penci-full-thumb":["https:\/\/i0.wp.com\/mydocsay.com\/wp-content\/uploads\/2021\/02\/%E6%B2%B9%E6%BB%B4.jpg?fit=1170%2C849&ssl=1",1170,849,true],"penci-slider-thumb":["https:\/\/i0.wp.com\/mydocsay.com\/wp-content\/uploads\/2021\/02\/%E6%B2%B9%E6%BB%B4.jpg?resize=1170%2C663&ssl=1",1170,663,true],"penci-magazine-slider":["https:\/\/i0.wp.com\/mydocsay.com\/wp-content\/uploads\/2021\/02\/%E6%B2%B9%E6%BB%B4.jpg?resize=780%2C516&ssl=1",780,516,true],"penci-thumb":["https:\/\/i0.wp.com\/mydocsay.com\/wp-content\/uploads\/2021\/02\/%E6%B2%B9%E6%BB%B4.jpg?resize=585%2C390&ssl=1",585,390,true],"penci-masonry-thumb":["https:\/\/i0.wp.com\/mydocsay.com\/wp-content\/uploads\/2021\/02\/%E6%B2%B9%E6%BB%B4.jpg?fit=585%2C424&ssl=1",585,424,true],"penci-thumb-square":["https:\/\/i0.wp.com\/mydocsay.com\/wp-content\/uploads\/2021\/02\/%E6%B2%B9%E6%BB%B4.jpg?resize=585%2C585&ssl=1",585,585,true],"penci-thumb-vertical":["https:\/\/i0.wp.com\/mydocsay.com\/wp-content\/uploads\/2021\/02\/%E6%B2%B9%E6%BB%B4.jpg?resize=480%2C650&ssl=1",480,650,true],"penci-thumb-small":["https:\/\/i0.wp.com\/mydocsay.com\/wp-content\/uploads\/2021\/02\/%E6%B2%B9%E6%BB%B4.jpg?resize=263%2C175&ssl=1",263,175,true]},"uagb_author_info":{"display_name":"MyDocSay.com","author_link":"https:\/\/mydocsay.com\/en\/author\/mydocsay888gmail-com\/"},"uagb_comment_info":8,"uagb_excerpt":"\u5065\u6aa2\u5831\u544a\u4e2d\uff0c\u7d93\u5e38\u7d05\u5b57\u7684\u8840\u8102\u80aa\u9805\u76ee\uff0c\u6211\u5011\u53ef\u4ee5\u600e\u6a23\u900f\u904e\u98f2\u98df\u4f86\u6539\u5584\u5462\uff1f\u9019\u500b\u7cfb\u5217\u5e36\u5927\u5bb6\u4e00\u8d77\u6df1\u5165\u4e86\u89e3\uff01","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/mydocsay.com\/en\/wp-json\/wp\/v2\/posts\/2454","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/mydocsay.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/mydocsay.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/mydocsay.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/mydocsay.com\/en\/wp-json\/wp\/v2\/comments?post=2454"}],"version-history":[{"count":0,"href":"https:\/\/mydocsay.com\/en\/wp-json\/wp\/v2\/posts\/2454\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/mydocsay.com\/en\/wp-json\/wp\/v2\/media\/2457"}],"wp:attachment":[{"href":"https:\/\/mydocsay.com\/en\/wp-json\/wp\/v2\/media?parent=2454"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/mydocsay.com\/en\/wp-json\/wp\/v2\/categories?post=2454"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/m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