you don’t need to turn to any medicine or strict diets.

In reality, it’s probably hard for you to imagine the fact that there is something called good cholesterol. When we think about cholesterol, we automatically associate it with being bad for our health and that we should lower our levels by eating a healthy diet and exercising regularly.

However, in reality, there is good cholesterol and you should even want to raise it.

Why increase your good cholesterol?

Before anything else, you should know that there are two types of cholesterol: the “bad,” or LDL, and the “good,” or HDL.

The latter circulates through the blood and is transported by high density lipoproteins. These lipoproteins pass through the arteries toward the liver and clean the tubes. This keeps fats from metabolizing.

Contrary to what happens with “bad” cholesterol, it’s important to keep your HDL levels elevated (no less than 40 mg/dl for men and 50 mg/dl for women).

If you eat an egg yolk, sausages or butter as well as animal products with saturated fats, you’ll be increasing your levels of bad cholesterol, not good . Trans fat even decreases HDL levels.

That’s why we don’t recommend that you eat pastries, french fries, processed foods, sweets or unhealthy snacks.

Instead, it’s a good idea to add foods to your diet that contain monounsaturated fatty acids like olive oil, nuts and avocado, for example. These increase good cholesterol levels in the blood.

Tips for increasing good cholesterol

We recommend that you eat the following foods to balance your levels of both types:

1. Foods rich in omega 3 and 6

Thanks to the fatty acids, your liver can produce prostaglandins. These are substances with a lot of properties (including anti inflammatory, vasodilators and anti thrombotic) that improve circulation and increase HDL cholesterol.

Among the foods rich in this nutrient you can find:

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