Fat is actually something that the body needs, but it must be in the right amount and it must be good fat that will help fight bad fat that sticks to the blood vessels and help reduce various risks. Check out the list of good fat foods that are right for you.

“Good fat” High Density Lipoprotein or HDL is created from the liver. It is useful and has the function of helping to remove cholesterol or bad fat that sticks to the blood vessels. Therefore, it may help reduce the risk of serious diseases such as coronary artery disease, cerebrovascular disease. It also helps to reduce cholesterol ทางเข้า https://ufabet999.app (Total Cholesterol) in the body.

Foods high in good fats

• Olive oil helps increase the level of good fat and reduce inflammation in the body caused by bad fat. This is because olive oil contains polyphenols that may help increase good fat in the body. One study on the influence of polyphenols in olive oil on the risk of heart disease, published in the Annals of Internal Medicine in the United States in 2006, gave 200 healthy male volunteers olive oil with high, medium, and low levels of phenolic compounds, an antioxidant found in olive oil. It was found that the level of bad fat in the participants was significantly reduced.
• Whole grains, such as brown rice, cereals, and whole grain breads, are rich in fiber, which may help reduce bad cholesterol in the body.
• Avocado is a fruit that contains folate, oleic acid, and monounsaturated fat, which may be heart-healthy fats, as well as beta-sitosterol, which may help lower blood cholesterol levels.
• Fish such as salmon, mackerel, and sardines are deep-sea fish that contain omega-3, which may help reduce bad cholesterol and increase good cholesterol in the body.
• Soybeans contain antioxidants such as isoflavones, lecithin, and saponins, as well as fiber and soy protein that may help lower blood cholesterol levels and reduce the risk of cardiovascular disease.

How to increase HLD levels to high values

According to Dr. Peter P. Toth of the University of Illinois Medical School in the United States, there are several ways to increase HDL in the body:

• Keep your weight within the standard range. Don’t let yourself become too fat or too thin (check your BMI).
• Quit smoking permanently
• Exercise regularly
• Control the amount of starchy foods you eat, such as sugar, rice, and various snacks, to be in an appropriate amount, not too much or too little.
• Emphasize consuming more fish.
• Change your daily menu by focusing on fresh vegetables, fruits, and unpolished rice such as brown rice or whole wheat bread. Eat more olive oil and various types of nuts.
• Drink alcoholic beverages, such as wine, 2 to 6 ounces (no more than 2 glasses) per day.