{"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,"_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":[],"aioseo_head":"\n\t\t\n\t\n\t\n\t\n\t\n\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t