HDL-Cholesterin mit Nährstoffen erhöhen?

Increase HDL cholesterol with nutrients?

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High cholesterol levels are considered harmful: they are said to increase the risk of cardiovascular disease, arteriosclerosis and heart attacks. However, scientists have realised in recent years that the total cholesterol level is not meaningful. Rather, it seems to be certain fractions of LDL cholesterol that have a negative impact on cardiovascular health. With HDL cholesterol, the opposite is true: HDL cholesterol appears to protect the blood vessels and a high HDL level is a sign of good cardiovascular health.

But can you increase HDL levels? Lifestyle seems to play an important role here: physical activity, a healthy diet and a healthy body weight seem to have a positive effect on HDL cholesterol. Fast food, smoking and too much alcohol, on the other hand, can cause HDL levels to be too low.

Nutrients can also affect HDL cholesterol.

Omega-3 fatty acids

Omega-3 fatty acids are considered heart-healthy. They can have a positive effect on triglycerides and HDL levels. [1] However, they can increase total cholesterol. However, this is not a cause for concern, as new scientific findings show that total cholesterol levels do not have much significance in terms of cardiovascular health.

Choline

Choline also appears to have a positive effect on cardiovascular and liver health. Studies suggest that it may lower triglycerides and LDL cholesterol and increase HDL cholesterol. [2] People who consume a lot of choline in their diet are slimmer, have lower body fat and belly fat, and higher HDL cholesterol. [3]

Egg yolks, liver , herring and wheat germ are good sources of choline.

Reishi

Themedicinal mushroom Reishi appears to have a positive effect on cardiovascular health. There is evidence that it can counteract insulin resistance and fatty liver . This also improves LDL cholesterol, triglycerides (blood fat levels) and increases HDL. [4]

This effect is probably due to the antioxidant properties of Reishi.

Turmeric

Curcumin is the ingredient that is said to be responsible for the positive health effects of turmeric . It appears to have a positive effect on triglycerides and cholesterol levels. There is also evidence that curcumin can increase HDL, but the data is not entirely clear. [5]

Amino-8

Protein is an essential nutrient that is easily lacking in the diet. A good supply of protein is very important for muscle maintenance and other health aspects. A diet rich in protein can also help increase HDL cholesterol. [6]

Protein consists of amino acids. Amino acids are therefore protein building blocks. A distinction is made between essential and non-essential amino acids. We must consume essential amino acids through food, but the body can produce non-essential amino acids itself from essential amino acids as needed - provided it is well supplied with essential amino acids.

That is why an adequate supply of essential amino acids is particularly important. Animal protein such as meat, fish and eggs is a good source of essential amino acids. If protein requirements are mainly covered by plant protein, essential amino acids can easily be lacking.