High density lipoprotein (HDL) is an indicator of blood lipid, total cholesterol and low density lipoprotein (LDL). High density lipoprotein and low density lipoprotein are a pair of enemies. They exist in the blood at the same time, but their functions are different. Low density lipoprotein can strengthen the circulation of cholesterol in the blood and make cholesterol circulate in the blood. The function of HDL is to transport cholesterol to the liver for metabolism. The effects of the two are opposite, so it is generally necessary to maintain a reasonable amount to achieve a balanced state, so that the cholesterol in our blood can maintain the best state.

If there are too many low-density lipoproteins, there will be more cholesterol circulating in the blood, which is easy to cause "hypercholesterolemia". Therefore, low-density lipoprotein has always been considered as a harmful component, also known as "bad cholesterol". However, in fact, it is just doing its job. But relatively speaking, a large number of low-density lipoprotein is easy to deposit on the blood vessel wall, causing atherosclerosis and thrombosis, and too much will pose a greater threat to the human body. On the contrary, HDL can accelerate cholesterol metabolism into the liver, thus reducing the cholesterol content in the blood and stabilizing blood lipids, which is the so-called "good cholesterol". High-density lipoprotein can also help remove fibrin and low-density lipoprotein attached to the blood vessel wall and protect blood vessels. So in general, we all hope to have more high-density lipoprotein, not so many low-density lipoprotein. So how can we increase the HDL content?

① Control weight and exercise properly.

Many studies have found that obesity and overweight people can significantly improve cholesterol, because it can increase the content of high-density lipoprotein, so weight control is an effective way to improve and stabilize high-density lipoprotein. In addition, continuous exercise can significantly increase the content of high-density lipoprotein, while sedentary lying may increase the content of low-density lipoprotein. Insisting on exercise is very helpful to prevent obesity, three highs and blood viscosity. It is recommended to exercise at least 3~5 days a week 1 hour or more.

② Increase the intake of unsaturated fatty acids.

Unsaturated fatty acids can increase the amount of high-density lipoprotein, and we can increase the intake of foods rich in unsaturated fatty acids in our daily life. For example, nuts, deep-sea fish, avocado, vegetable oil and soybeans can be ingested 25-35g per day, and deep-sea fish (such as hairtail, leucorrhea, tuna and salmon). ) you can take 1-2 times a week, and you can choose vegetable oil to reduce the intake of animal oil (because it contains cholesterol). Linseed oil and perilla frutescens are recommended as vegetable oils.

③ Reduce the intake of processed food.

Although reducing processed foods may not increase high-density lipoprotein, it will help reduce low-density lipoprotein. Processed food, such as puffed snacks, potato chips, ham sausage, canned food, etc. , not only lost more nutrients in the processing process, but also may contain many additives, such as trans fatty acids in non-dairy creamer, and trans fatty acids are the focus of low density lipoprotein production, which will greatly increase low density lipoprotein.