In most people, cholesterol is associated with a harmful substance, the presence of which in the body causes diseases of the vascular system. This is so, but only in part. There are two types of cholesterol: bad and good. The latter, no matter how strange it may sound, provides the processing of fats with subsequent evacuation. Its deficiency leads to obesity, atherosclerosis, ischemia. There are several ways to increase good cholesterol. Their use not only contributes to an increase in the amount of the desired substance, but also has a beneficial effect on overall health.
What is cholesterol and what is its role?
Cholesterol is the most important representative of sterols, lipophilic alcohols of the steroid group. He is a participant in fat metabolism and a source of education necessary for the normal existence of the body substances.
Cholesterol is present in all cells of the body. According to chemical analysis, the body of an adult healthy person contains about 140 g. And according to the results of radioisotope studies, the content increases to 350 g. Most cholesterol is found in bile, adrenal cortex, sperm plasma, lymph, brain and nerve tissue.
The solubility of cholesterol in water is very low. But high in ether, alcohol, oils. Due to this property, lipophilic alcohol easily interacts with acids, forming the esters that cells and tissues need.
The role of cholesterol in the body is difficult to overestimate. Its physiological function is extremely diverse:
- Providing a cell skeleton. Unesterified cholesterol with phosphatides ensures the permeability of cell membranes. Regulates the activity of a biomembrane by changing its viscosity.
- Participates in the formation of bile acids necessary for the digestion and absorption of fats, and for some processes in the digestive tract.
- Produces corticosteroids in the adrenal cortex. Corticosteroids are divided into estrogens and androgens, depending on the number of atoms.
- Participates in the formation of calciferols (vitamin D), which provide the transport of calcium and phosphorus.
Types of Cholesterol
In blood plasma, lipophilic alcohol is part of lipoprotein complexes that transport it to all cells. Lipoproteins are complexes of lipids with proteins involved in the transfer and deposition of fats and fat-like substances. They are classified into 4 classes or 4 types of cholesterol:
- chylomicrons - substances that form in the small intestine during the absorption of exogenous lipids;
- very low density lipoproteins (VLDL) are formed in the liver from apolipoproteins;
- low density lipoproteins (LDL) are formed from VLDL during lipolysis;
- high density lipoproteins (HDL) are formed in hepatocytes, have antiatherogenic properties.
LDL transfers cholesterol to the blood, where it accumulates, causing vascular damage. For this property, this group of lipoproteins is called bad cholesterol. HDL capture excess cholesterol and transport it from the tissues and organs to the liver by etherification. In the parenchyma of the gland, lipophilic alcohol is converted into the desired acids through a complex process of biosynthesis. In this regard, the symbol for good cholesterol is HDL.
About 67-70% of LDL and 20-24% of HDL are in the blood composition of a healthy adult. This percentage is balanced.
The norm of high density lipoproteins
HDL has a molecular weight of 0.25 million daltons. Their diameter is 7-15 nm, the density is 1.13. The ratio of protein to lipids in their composition is 50:50. The half-life of high density lipoproteins is 5 days. Thanks to such physicochemical properties, they are able to perform an important function - the purification of the vascular system.
HDL has an antiatherogenic effect - they reduce the risk of the formation of cardiovascular pathologies. Such properties are due to the small size. They easily penetrate into blood vessels without injuring them.
Despite the benefits, an increase in the content of good cholesterol in the blood, as well as a decrease, leads to the development of various diseases. Determine HDL in a biochemical blood test. The study is carried out in the morning, on an empty stomach. The day before the test exclude physical activity, from the diet - spicy, salty foods, alcohol. An hour before analysis should refrain from smoking.
The following indicators are considered to be the norm of HDL:
- women - 1.3-1.68 mmol / l;
- men - 1.0-1.45 mmol / l.
With an increase or decrease in performance, an additional analysis is carried out. The atherogenic coefficient is determined by calculating the ratio of bad and good cholesterol. The indicators are taken from the results of biochemistry or lipidograms and inserted into the formula KA = (LDL + LDL) / HDL.
Normal values of the atherogenic coefficient (the same for men and women):
- 20-30 years old - 2-2.8;
- over 30 years old - 3-3.5.
An indicator of more than 4 is most often observed in patients with coronary heart disease.
Reasons for Lowering Good Cholesterol
There are a lot of reasons why people’s test results reveal deviations from the norm of HDL in the direction of lowering. Most of them are associated with malnutrition and daily routines.
Factors affecting the reduction of good cholesterol:
- Low physical activity. In people whose work involves many hours of lack of physical activity, the blood circulation is first disturbed, an imbalance of all substances occurs.
- Violation of diet and lack of balance of BZHU in the diet. A large amount of fat and fast carbohydrates in food increases the level of bad cholesterol.
- Overweight. Low HDL in obesity is due to impaired lipid metabolism.
- Bad habits. Cigarettes and alcohol abuse violate the concentration and aggregate properties of platelets. Blockage of blood vessels by blood clots makes it difficult to transport LDL to the liver. In addition, the iron itself is destroyed under the influence of alcohol, and it is precisely it that synthesizes HDL.
- Hormonal disorders and diseases leading to an imbalance of hormones. The main cause of such disorders is metabolic disturbance. The lack of a normal ratio of proteins and fats in the body leads to malfunctions in lipid metabolism.
- Pathology of the liver and kidneys. The destruction of hepatocytes and cells of the adrenal cortex leads to a decrease in their functionality. Liver parenchyma does not process cholesterol well.
- Chronic diseases The chronic course of the pathology violates the function of the immune system. T-lymphocytes begin to function as autoantigens, causing the formation of antibodies and autoimmune complexes of lipoproteins. Such complexes have a high degree of atherogenicity.
- Illiterate use of drugs. Any drugs are concentrated chemicals that affect the functions of the body, the physicochemical or biochemical composition of cells, tissues, organs, etc. High doses upset the natural balance.
Ways to increase HDL
A healthy lifestyle is the cornerstone of well-being, immunity, well-coordinated work of all human systems and organs. A decrease in HDL is somehow related to inadequate health care.
Changes in the concentration of lipoproteins may not appear outward for a long time. The absence of symptoms does not mean the absence of pathology. Bad cholesterol can slowly accumulate in vessels and organs, gradually destroying them. Dysfunctions of various systems also gradually lead to a decrease in HDL production.
Is it possible to increase good cholesterol and how to do it? There are several ways to normalize the concentration and ratio of different classes of lipoprotenes. But all methods take time, and for some it will be necessary to radically change the established way of life and habits. Almost all methods are associated with a healthy lifestyle, it will be easy to perform them.
Low HDL Diet
When correcting cholesterol production disorders, dietotherapy is always in the first place. Compliance with the diet and consumption of the desired balanced amount of nutrients will primarily save you from extra pounds. In moderate to severe obesity, a doctor should be involved in the development of a diet. This also applies to severe chronic diseases.
You should limit your intake of saturated fats, especially for people with a low-activity lifestyle. It is impossible to completely exclude triglycerides from the diet, since the lipid balance is disturbed. Preference must be given to unsaturated fats. Nutrition Rules:
- Dairy and dairy products. The fat content of milk should not exceed 2.5%. Recommended cottage cheese, low fat yogurt, fermented baked milk. The consumption of cheeses, butter is sharply limited.
- Meat. The diet includes beef, veal, duck meat, goose are completely excluded. The product is boiled, cutlets are cooked for a couple, it is impossible to fry. Exclude semi-finished products and sausages.
- Offal is removed from the diet, with the exception of chicken liver. It contains vitamin D, which improves the production of good cholesterol, and calcium, which ensures the transport of lipophilic alcohol.
- The eggs. Preference is given to quail, when eating chicken it is better to abandon the yolk. Soft-boiled eggs or steam omelettes are cooked.
- Bread. In fact, the product does not contain anything useful, and a freshly baked product increases the acidity of the stomach, causes gas formation in the intestine. If it is difficult to completely abandon the bread, then at least try to replace it with breadcrumbs.
Healthy foods
If the results of the tests showed that high density lipoproteins are lowered, first you need to find out from the doctor how critical the situation is. With small deviations from the norm, the concentration of HDL is adjusted using certain substances contained in the products:
- Omega 3. It is impossible to completely exclude lipids from the menu, it is necessary to replace saturated fats with aliphatic monobasic acids of the carboxylic group. Most omega-3s are found in mackerel, trout, haddock, and anchovies. From plant foods, unsaturated fats prevail in seaweed, flax seeds, and spinach.
- Niacin. Nicotinic acid, or vitamin B3, is involved in redox processes, carbohydrate and lipid metabolism. Niacin improves the digestive tract, contributing to the rapid and complete processing of incoming food. Most of all it is found in buckwheat, beets, beans, some offal (liver, kidneys), mushrooms. Niacin has a lipid-lowering property, the consumption of products with its content significantly reduces the risk of developing atherosclerosis.
- Beta-sitosterol is phytosterol, similar in structure to cholesterol. In medicine, the synthesized substance is used to reduce the content and production of bad cholesterol. The substance is found exclusively in plant products: seaweed, avocado, peanuts, rice, flaxseed and pumpkin seeds.
Refusal of alcohol and cigarettes
A complete cessation of smoking (including vaping, hookah) and alcoholic drinks will help raise the level of good cholesterol, as well as improve overall health.
Cigarettes contain nicotine, which has nothing to do with nicotinic acid. Nicotine is an alkaloid (poisonous substance) that destroys cholinergic receptors. During smoking, the alkaloid disrupts the heartbeat. Disruption of the heart leads to malfunctions in pressure and trauma to blood vessels. Inadequate amounts of nutrients enter various tissues. Deficiency of micro- and microelements leads to a violation of lipid metabolism.
Alcohol is harmful in any quantity. There is no benefit in wine either; the consumption of a grape alcohol-containing drink disturbs the natural acidity of the stomach. Nutrients are not completely processed, putting an additional burden on the liver. Alcohol is a powerful toxin; when it enters the body, the liver tries to cleanse the blood. Hepatocytes work in an enhanced mode, which leads to their death. A diseased liver is not able to produce the right amount of HDL.
Physical activity
Good cholesterol - what is it? In fact, it is a substance that processes fats into important elements that provide energy to the body. With weak activity, the body does not have time to consume fats coming from food, they are deposited. To normalize the ratio of bad and good cholesterol, they resort to physical activity of any type. When choosing sports activities, one should focus on how lowered HDL is, on the presence of diseases, personal preferences.
Limited morning exercises will not work. To maintain the body and restore disturbed processes, one should resort to moderately intense training. It is better to give preference to those species in which there is a uniform load on the whole body. Great running, swimming, tennis. You can use the help of a sports instructor, he will help to develop a set of exercises taking into account individual characteristics.
People whose work is not related to activity should exercise every 1.5 hours, crouch, bend, etc. In the evening, from a stop to an entrance, it is better to walk. Enter the elevator on the second floor, walking up the stairs improves blood circulation.
How to increase HDL with medications?
In case of serious violations, the doctor is responsible for the correction of lipoprotein content. How to increase good cholesterol with drugs? Self-administration and use of medications can have a very negative effect on health.
The doctor will determine exactly how to increase good cholesterol without consequences. They resort to the use of drugs if low concentrations of lipoproteins become permanent and increase the risk of various diseases.
Medicines that increase HDL:
- Statins are designed to lower LDL fractions. The mechanism of action is as follows: the active substances bind to low density lipoproteins and remove them from the blood, restoring balance. The most commonly prescribed are Rosuvastatin, Actalipid, Liptonorm. The use of funds is contraindicated for persons suffering from alcohol dependence, liver failure, polypharmacy. Precautions are prescribed in adulthood.
- Fibrates are drugs with antiaggregatory and hypocholesterolemic effects. They inhibit the synthesis of lipophilic alcohols in the liver, normalize the content of lipids in the blood, and remove uric acid. Means are contraindicated in cirrhosis of the liver, during gestation, lactation. Usually, doctors prescribe Glofibrat, Trilipix, Bezalip, Exlip.
- Sequestrants of bile acids. Entering the intestines, they bind to bile, forming insoluble compounds. Then they are excreted in the feces. An increase in the synthesis of bile acids makes the body look for additional sources of cholesterol. Means cause side effects in the form of dyspeptic disorders (nausea, stool disorder and others). During the course, you must adhere to a special diet. The most frequently appointed sequestrants: Kvestral, Guarem.
The use of folk remedies with low HDL
Alternative medicine has in its arsenal many recipes that contribute to raising good cholesterol. Some home remedies were even borrowed by manufacturers of homeopathic medicines and dietary supplements.
Recipes:
- A tablespoon with a hill of dried blackberry leaves is poured with boiling water (250 g), insisted for about an hour. Pass through the filter, drink 50 g before meals.
- 200 g of fresh carrot juice is mixed with the same amount of beet juice and 150 g of pressed celery. They try to drink the mixture right away. The procedure is repeated every other day for two weeks.
- 200 g of linden flowers brew 250 g of boiling water, insist 40-50 minutes. Pass through the filter, drink the drink throughout the day.
Good cholesterol is necessary to maintain normal functioning. With its decrease, the risk of developing vascular pathologies increases. A well-chosen diet, physical education, refusal from addictions are the best means to maintain a normal concentration of HDL.