"Good cholesterol or HDL cholesterol" is beneficial for your body. It can help reduce the risk of coronary artery disease and stroke in case you have HDL cholesterol more than 60 mg/ dL, but it is found that many people have the level of HDL Cholesterol in the body lower than the standard. It is lower than 50 mg/dL in women and lower than 40 mg / dL in men.
To increase the level of good fats in the body, there are many ways including losing weight in overweight people, exercise, stopping smoking. Moreover, food can increase the level of good fats in the body. Those foods containing unsaturated fatty acids, especially Omega 3 and Omega 9 fatty, encourages the amount of good fats.
Foods containing omega-3 fatty acid are deep-sea fish including sardines and salmon, chia seeds, flax seeds, or walnuts
Foods including omega-9 fatty acid are avocado, black sesame, and almonds as well as oils such as canola oil and rice bran oil. This oil can withstand high heat, so it is useful for cooking fried or deep fried foods required high heat. These oils are other interesting options that can be used instead of general vegetable oils that are mostly saturated fatty acids.
Moreover, for the supplements, fish oil containing omega 3 acid can help increase the good fat in the body. Each brand have an uneven concentration of omega-3 acid, and the right amount of each person depending on age and the different problems of individual health.
Therefore, before taking these supplements, we would recommend you to consult a professional doctor for the extreme benefit to your health care.
Informed by: Dr. Narumon Thongsriiam
Compiled by: Medisci Center