Yintoni iCholesterol, Kutheni Isenzeka? Iindlela zokuthoba iCholesterol

Ukunciphisa i-cholesterol kubalulekile ngenxa yobungozi obunokuthi bubangele emzimbeni. I-cholesterol ifumaneka esibindini kwaye inemisebenzi emininzi ebalulekileyo. Umzekelo, inceda ukugcina iindonga zeeseli zibhetyebhetye. Kuyimfuneko ukwenza amahomoni amaninzi. Kodwa njengayo nayiphi na into emzimbeni, ukugqithisa kwe-cholesterol kudala iingxaki.

Njengamafutha, icholesterol ayinyibiliki emanzini. Ukuthutha kuwo wonke umzimba, i-cholesterol egazini ixhomekeke kwiimolekyuli ezibizwa ngokuba yi-lipoprotein ezithwala amafutha kunye neevithamini ezinyibilikayo. 

Iindidi ezahlukeneyo ze-lipoprotein zineempembelelo ezahlukeneyo kwimpilo. Ngokomzekelo, amanqanaba aphezulu e-low-density lipoprotein (LDL) abangela ukwakhiwa kwe-cholesterol enokukhokelela kwi-atherosclerosis, i-stroke, ukuhlaselwa yintliziyo kunye nokungaphumeleli kwezintso.

Ngokwahlukileyo, i-high-density lipoprotein (HDL) inceda ukususa i-cholesterol kwiindonga zenqanawa. Oku kuqinisekisa ukuthintelwa kwezifo. 

Ikhonkco phakathi kokutya kunye ne-cholesterol yegazi

Isibindi sivelisa i<em>cholesterol eninzi njengoko ifunwa ngumzimba. Ipakisha amafutha kunye ne-cholesterol kwi-low-density lipoproteins (VLDL).

Njengoko iVLDL ithumela amafutha kwiiseli kuwo wonke umzimba, aguqulelwa kwi-LDL exineneyo, okanye i-low-density lipoprotein, ethwala i<em>cholesterol xa ifuneka.

Isibindi sicinezela i-high-density lipoprotein (HDL), ethwala i-cholesterol engasetyenziswanga iyibuyisele esibindini. Le nkqubo ibizwa ngokuba yi-reverse cholesterol transport. Inika ukhuseleko kwi-atherosclerosis kunye nezinye izifo zentliziyo. 

Ezinye ii-lipoproteins, ngakumbi i-LDL kunye ne-VLDL, zikholisa ukonakala ngama-radicals asimahla kwinkqubo ebizwa ngokuba yi-oxidation. I-LDL ne-VLDL eneoksijini ziyingozi ngakumbi kwimpilo yentliziyo.

I-Cholesterol evela ekutyeni eneneni inefuthe elincinci kuphela kwisixa se-cholesterol emzimbeni. Kungenxa yokuba isibindi siyabutshintsha ubungakanani becholesterol esiyenzayo kuxhomekeke ekubeni utya kangakanani na. Xa umzimba wethu ufunxa i<em>cholesterol eninzi ekutyeni, incinane ifumaneka esibindini.

Nangona i-cholesterol yokutya inefuthe elincinane kumanqanaba e-cholesterol, okunye ukutya okunokutya okufana nemfuza, ukutshaya kunye nokuphila ngendlela engapheliyo kunokuyenza ibe mandundu imeko.

Ngokunjalo, ezinye iindlela zokuphila ezikhethiweyo zinceda ukonyusa i-HDL eluncedo kunye ne-LDL eyingozi.

Yintoni ebangela i-cholesterol ephezulu?

Ezi zilandelayo zizinto eziqhelekileyo ezichaphazela amanqanaba e-cholesterol;

• Ukutya okutyebileyo kwi-saturated kunye ne-trans fats: Ukutya oku kutya rhoqo kunokunyusa amanqanaba e-cholesterol e-LDL.
• Ubunzima obugqithisileyo: Ukutyeba kakhulu kubangela ukwehlisa i-cholesterol elungileyo kunye nokunyusa i-cholesterol embi.
• Ukungasebenzi: Ukungawenzi umthambo nokungaphumli kunokunyusa amanqanaba e-LDL.
• Ubudala: Amanqanaba eCholesterol (LDL) adla ngokuqalisa ukunyuka emva kweminyaka engama-20 ubudala.
• Ufuzo: Abo banembali yentsapho ye-cholesterol ephezulu batyekele kule meko.

Iindlela zokuthoba iCholesterol

Yitya amafutha e-monounsaturated

• Ngokungafaniyo namafutha ahluthayo, kukho ubuncinci ibhondi yeekhemikhali ezimbini ezitshintsha indlela asetyenziswa ngayo amanqatha angaxutywanga emzimbeni. Amafutha e-monounsaturated ane-double bond enye kuphela.
• Ukutya amafutha e-monounsaturated kunciphisa i-LDL eyingozi ngelixa igcina amanqanaba e-HDL enempilo. 
• La mafutha anokunciphisa i-oxidation ye-lipoprotein, enegalelo kwi-atherosclerosis.
• Ngokuqhelekileyo, amafutha e-monounsaturated anempilo njengoko ehlisa i-cholesterol ye-LDL eyingozi, ukwandisa i-cholesterol ye-HDL kunye nokunciphisa i-oxidation eyingozi.
• Umnquma kunye i-oyile ye-olivuAmantongomane afana ne-avocado, ioli ye-canola, i-almonds, i-walnuts, i-hazelnuts, kunye ne-cashews yimithombo emihle yamafutha e-monounsaturated.

Sebenzisa amafutha e-polyunsaturated, ngakumbi i-Omega 3

• Amafutha e-Polyunsaturated anezibophelelo ezininzi eziphindwe kabini ezenza ukuba ziziphathe ngendlela eyahlukileyo emzimbeni kunamafutha ahluthayo. 
• Uphononongo lubonisa ukuba amafutha e-polyunsaturated anciphisa i-cholesterol "embi" ye-LDL kunye nomngcipheko wesifo senhliziyo.
• Amafutha e-Polyunsaturated nawo anciphisa umngcipheko we-metabolic syndrome kunye nohlobo lwe-2 yeswekile. 
• Omega 3 fatty acids Olu luhlobo lwamafutha e-polyunsaturated asempilweni ngakumbi. Ifumaneka kwiintlanzi zaselwandle kunye nezongezelelo zeoli yeentlanzi.
• Amafutha e-Omega 3 afumaneka kwiintlanzi ezinamafutha ezifana ne-salmon, i-mackerel, i-herring, ityhuna, kunye ne-shellfish, kuquka i-shrimp. Eminye imithombo ye-omega 3 yimbewu kunye namandongomane.

Yitya ifayibha enyibilikayo

• Ifayibha enyibilikayo luhlobo lwefiber enokwetyiswa yibhaktheriya enenzuzo ehlala emathunjini. probiotic Ezi bhaktiriya zilungileyo, ezikwabizwa ngokuba yi-LDL kunye ne-VLDL, ziyasebenza ekwehliseni zombini iindidi ze-lipoprotein eziyingozi, ezizezi cholesterol.
• I-soluble fiber inciphisa umngcipheko wezifo. Eyona mithombo ilungileyo yefiber enyibilikayo ibandakanya iimbotyi, iiertyisi, iilentile, iziqhamo, ioats kunye neenkozo ezipheleleyo.

Sebenzisa imifuno kunye neziqholo ekuphekeni

• Imifuno kunye neziqholoInika iivithamini, iiminerali kunye ne-antioxidants.
• Uphononongo lubonise ukuba ukusetyenziswa rhoqo kwegalikhi, i-turmeric kunye nejinja kuyasebenza ekunciphiseni i-cholesterol.
• Izityalo zonyango ziqulethe i-antioxidants ezikhusela i-oxidation ye-LDL cholesterol. Iyanciphisa ukubunjwa kwe-plaque kwi-arteries.
• Imifuno kunye neziqholo ezifana ne-thyme, i-sage, i-mint, i-cloves, i-allspice, i-sinamon, i-marjoram, i-dill, kunye ne-coriander inika ixabiso elikhulu le-antioxidants. Inegalelo elikhulu ekwehliseni i-cholesterol embi.

Ziphephe amafutha angengowokwenziwa

• Amafutha eTrans ayenzeka ngokwemvelo kwinyama ebomvu kunye neemveliso zobisi. Ukutya okucutshungulweyo kuqulathe amafutha enziweyo.
• Amafutha enziwe ngamafuthaIveliswa nge-hydrogenating okanye ukongeza i-hydrogen kumafutha angaxutywanga, njengeoli yemifuno, ukutshintsha isakhiwo sabo kunye nokuqina kwiqondo lokushisa.
• Uphononongo lubonisa ukuba ukutya amafutha angengowamvelo kunyusa i<em>cholesterol embi kwaye kwehlisa i<em>cholesterol elungileyo. Oku kwandisa umngcipheko wesifo senhliziyo.
• Qaphela amagama athi "inxalenye ye-hydrogenated" kuluhlu lwesithako. Eli gama libonisa ukuba ukutya kuqulethe amafutha e-trans kwaye kufuneka kugwenywe.

hlala kude neswekile

• Akunjalo nje ngamafutha ahluthayo kunye neetrans eziphakamisa i-cholesterol. Ukutya iswekile eninzi kunokwenza okufanayo.
• Yitya ukutya okungenaswekile xa kunokwenzeka. Musa ukutya ukutya okunezimuncumuncu ezenziweyo ezifana nesiraphu yombona ephezulu yefructose.

Yidla isimbo seMeditera

• Ukutya kweMeditera Ityebile kwioli yomnquma, iziqhamo, imifuno, amandongomane, iinkozo kunye nentlanzi. Incinci kwinyama ebomvu kunye neemveliso zobisi ezininzi. 
• Utywala, ngokuqhelekileyo obukwimo yewayini ebomvu, buselwa ngokumodareyitha xa kutyiwa.
• Olu hlobo lokutya lusempilweni kakhulu kwimpilo yentliziyo, njengoko luqulethe ukutya okunceda ukwehlisa i-cholesterol.
• Uphononongo lubonise ukuba ukulandela indlela yokutya yeMeditera kangangeenyanga ezintathu ubuncinane yehlisa i-cholesterol ye-LDL ngomlinganiselo we-8,9 mg ngedesilitha nganye (dL).
• Ikwanciphisa umngcipheko wesifo sentliziyo ukuya kuthi ga kwi-52% kunye nomngcipheko wokufa ngama-47% xa ilawulwa ubuncinci iminyaka emine.

kuba iti eluhlaza

• Iti eluhlazaIfunyanwa ngokufudumeza kunye nokomisa amagqabi esityalo seCamellia sinensis.
• Uphononongo lwezilwanyana lubonisa ukuba iti eluhlaza inceda i-cholesterol ephantsi ngokunciphisa ukuveliswa kwe-LDL yesibindi kunye nokwandisa ukususwa kwayo egazini.
• Iti eluhlaza nayo isityebi kwi-antioxidants.
• Ikhusela i-cholesterol ye-LDL ekubeni i-oxidized kwaye yenze amacwecwe kwimithambo.

umthambo

• Umthambo uluncedo kwimpilo yentliziyo. Inceda ukulwa nokutyeba. Kwakhona iyasebenza ekwehliseni i-cholesterol ye-LDL eyingozi kwaye inyusa i-HDL eluncedo.
• Hamba Ngelixa umthambo ophantsi kakhulu, onjengokwenza umthambo ophezulu kakhulu, wonyusa i-HDL, okwenza umthambo ube mde kwaye uqine ngakumbi kwandisa inzuzo. 

yehla emzimbeni

• Ukutya okunesondlo kuchaphazela indlela umzimba oyifunxa ngayo uze uvelise i<em>cholesterol.
• Ngokubanzi, ukunciphisa umzimba kunenzuzo ephindwe kabini kwi-cholesterol ngokunyusa i-HDL eluncedo kunye nokunciphisa i-LDL eyingozi.

Musa ukutshaya

• Ukutshaya kwandisa ingozi yesifo sentliziyo. Enye yazo kukutshintsha indlela umzimba oqhuba ngayo i-cholesterol.
• Iiseli zamajoni omzimba kubantu abatshayayo azikwazi ukubuyisela i-cholesterol egazini ukuze iyithwale ngeendonga zesitya. Lo monakalo unxulumene netela yecuba kunenikotini.
• Ezi seli zokhuselo lomzimba zingasebenzi kakuhle zinegalelo ekuvalelekeni kwemithambo kwiintshayi. 
• Ukuyeka ukutshaya kunokuyiphelisa le miphumo iyingozi. 

sebenzisa izongezo

• Kukho ubungqina obuqinileyo bokuthi ioyile yeentlanzi kunye nefiber enyibilikayo ziyasebenza ekwehliseni i-cholesterol kunye nokuphucula impilo yentliziyo. 
• Esinye isihlomelo, coenzyme Q10Nangona izibonelelo zayo zexesha elide zingaziwa, zibonisa isithembiso ekunciphiseni i-cholesterol.

Amayeza esintu okuthoba iCholesterol

Unokusebenzisa ezi ndlela zilandelayo zemifuno ukunciphisa i-cholesterol.

ioli yelamuni ebalulekileyo

• Yongeza amaconsi amabini eoli yelamuni ebalulekileyo kwiglasi yamanzi kwaye udibanise kakuhle. yale.
• Kufuneka usele la manzi kabini ngemini.

Ioli ye-Lemon ebalulekileyo isetyenziselwa i-analgesic kunye ne-anti-inflammatory effects. Inceda ukwehlisa i-cholesterol kwaye yandise imithambo yegazi ukuze kungaphazamiseki ukuhamba kwegazi.

iivithamini

IiVithamini B3, E kunye no-C zaziwa ngokunciphisa amanqanaba e-serum cholesterol. Ukuxhaswa kwe-Vitamin C kuye kwafunyanwa ukunciphisa amanqanaba e-LDL.

IiVithamini B3 kunye ne-E zinceda ukulwa neempawu eziphezulu ze-cholesterol ezifana ne-atherosclerosis ngokunciphisa ukwakhiwa kwe-cholesterol kwi-arteries.

Ukutya okutyebileyo kwezi vithamin kuquka iziqhamo zesitrasi, imifuno enamagqabi, inkukhu, amakhowa, ityhuna, iiamangile, neebhatata.

Ioli yekokonathi

• Ungasebenzisa ioli yekakhukhunathi kwizidlo kunye neesaladi.
• Ungayitshintsha ioli yakho yokupheka ngeoli yekhokhonathi.

Ioli yekokonathiKuyaziwa ngokunyusa amanqanaba e-cholesterol elungileyo egazini. Oku kunceda ukwehlisa i-cholesterol embi. Ikwagcina ubunzima phantsi kolawulo kwaye ikhusela kwisifo sentliziyo.

igalikhi

• Yongeza igalikhi egayiweyo kwizitya.
• Unako kwakhona ukuhlafuna ikonofile exotshiweyo.
• Kufuneka utye ikonofile yonke imihla.

igalikhiiqulethe ikhompawundi ebizwa ngokuba yi-allicin, ekhutshwa kuphela xa icolile. Le khompawundi yaziwa ngokwendalo yehlisa i-cholesterol.

Iti eluhlaza

• Yongeza i-teaspoon yeti eluhlaza kwikomityi yamanzi kwaye uyizise kwi-thumba.
• Emva kokubilisa imizuzu emi-5, cinezela.
• Xa itiye ipholile kancinci, yongeza ubusi kuyo. Kuba xa kushushu.
• Kufuneka usele oku kathathu ngemini.

Iti eluhlazaAmandla e-antioxidant anamandla ngenxa yobukho be-epigallocatechin gallate (EGCG), enceda ukwehlisa i-cholesterol embi.

iyogathi

Yidla isitya seprobiotic iyogathi ngosuku. I-yogurt yeprobiotic iqulethe iibhaktheriya ezilungileyo ezikhuthaza impilo yamathumbu kwaye idlala indima ebalulekileyo ekunciphiseni i-cholesterol ngokwemvelo.

iimbwe zechai

Kufuneka utye imbewu ye-chia yonke imihla ukunciphisa i-cholesterol. iimbwe zechaiIngumthombo ocebileyo we-omega 3 fatty acids enceda ukunciphisa amanqanaba e-cholesterol kunye nomngcipheko wesifo senhliziyo.

incindi yeediliya

• Sela iglasi yejusi ye-grapefruit esanda kukhanywa 1 ukuya ku-2 ngamaxesha ngosuku, ngokukhethekileyo emva kokutya ngalunye.

grapefruitiqulethe izondlo ezahlukeneyo. Inika umzimba ngeeminerali ezifana ne-vitamin C, i-fiber, i-magnesium kunye ne-potassium. Amandla e-antioxidant anamandla egrapefruit, kunye nokwakheka kwawo okunesondlo, agqwesileyo ekwehliseni i-cholesterol.

isiselo se-orenji

• Sela iglasi yejusi yeorenji esandula ukucudiswa izihlandlo ezi-2 ukuya kwezi-3 ngosuku.

Ngokutsho kwesifundo esipapashiweyo, rhoqo kunye nexesha elide ijusi ye orange ukusetyenziswa kufunyenwe ukunciphisa amanqanaba e-cholesterol kunye nomngcipheko wokuphuhlisa isifo senhliziyo.

Ijusi yerharnati

• Iglasi esanda kulungiswa incindi yerharnatiSela oku 1 ukuya kumaxesha ama-2 ngosuku.

Irharnati iqulethe amanqanaba aphezulu e-antioxidants xa kuthelekiswa neti eluhlaza kunye newayini ebomvu. Ezi antioxidants zinceda ukunciphisa i-cholesterol embi, ekhusela isifo senhliziyo.

Ijusi yelamuni

• Yongeza ijusi yesiqingatha semon kwiglasi yamanzi afudumeleyo.
• Xuba kakuhle kwaye wongeze ubusi kuyo.
• yejusi.
• Sela iglasi yejusi yelamuni kube kanye ngemini, ngokufanelekileyo qho kusasa ngesisu esingenalutho.

Ijusi yelamuni Ingumthombo ocebileyo we-vitamin C kunye ne-antioxidants. Eli liyeza elisebenzayo lokunciphisa i-cholesterol embi kunye nokukhuthaza ukwehla kobunzima.

Apple cider iviniga

• Yongeza i-tablespoon enye ye-aple cider iviniga kwiglasi yamanzi afudumele kwaye udibanise kakuhle.
• Yongeza ubusi kulo mxube kwaye udle.
• Sela esi sisombululo kanye ngemini okanye yonke enye imini ngeziphumo ezilungileyo.

Apple cider iviniga Iqulethe i-acetic acid kunye ne-pectin. I-acetic acid inceda ukunciphisa ubunzima bomzimba obungafunekiyo obunxulumene ne-cholesterol ephezulu, ngelixa i-cholesterol embi (i-LDL) inamathele kwi-pectin ye-apile cider iviniga (i-fiber) kwaye ikhutshwe emzimbeni.

Iimbewu zeflax

• Yongeza i-tablespoon ye-flaxseed powder kwiglasi yamanzi afudumele okanye ubisi kwaye udibanise kakuhle.
• Ungongeza ubusi kumxube wokwandisa incasa yawo. Okwangoku.
• Kufuneka wenze oku kanye ngemini.

Iimbewu zeflaxiqulethe i-lignan ebizwa ngokuba yi-secoisolariciresinol diglucoside (SDG), enceda ukunciphisa i-cholesterol kunye nokunciphisa umngcipheko wokuphuhlisa izifo zesibindi.

Ijusi yeCelery

• Xuba izikhondo ezimbini zeseleri kunye nesiqingatha seglasi yamanzi.
• Gcoba kwaye wongeze ubusi kwijusi ye-celery ehluthiweyo.
• Yidla iglasi yala manzi kunye nefriji eseleyo.
• Kufuneka usele iglasi yejusi ye-celery 1-2 ngamaxesha ngosuku.

Isileri Ingumthombo ocebileyo we-antioxidants kwaye ukusetyenziswa kwayo rhoqo kuyasebenza ekwehliseni i-cholesterol embi.

Ukutya Okwehlisa Ikholesterol

Esona sifo sibulala kakhulu namhlanje sisifo sentliziyo. Ukufa okunxulumene nezifo kwihlabathi kubonwa kakhulu kwizifo zentliziyo. I-cholesterol ephezulu ibangela isifo senhliziyo. I-triglycerides ephezulu nayo yonyusa umngcipheko. Ukulinganisa amanqanaba e-cholesterol kunciphisa umngcipheko wesifo senhliziyo. Ukutya okwehlisa i-cholesterol iya ibaluleka.

Iimbotyi

• Iimbotyi Ngumthombo weprotheyini esekelwe kwisityalo.
• Ityebile kwifiber. Inezixa ezilungileyo zeeprotheyini kunye neeminerali. 
• Ukutshintsha iimbotyi ngenyama ecoliweyo kunye nezinye iinkozo ezicolisisiweyo kunciphisa umngcipheko wesifo sentliziyo.

avocado

• avocado Inezondlo ezigqithisileyo. Sisiqhamo esityebileyo kwiivithamini kunye neeminerali. 
• Yenye yokutya okwehlisa i-cholesterol kuba ingumthombo otyebileyo wamafutha e-monounsaturated kunye nefiber.

Amantongomane

• Amantongomane Ixinene kakhulu izondlo. Iqulethe ipesenti ephezulu yamafutha e-monounsaturated.
• Amandongomane aneomega 3 fatty acids, eyimfuneko kwimpilo yentliziyo.
• Amandongomane aqukethe iiphytosterols.
• Le khompawundi yesityalo, enesakhiwo esifana ne-cholesterol, inceda ukuthoba i-cholesterol ngokuthintela ukufunxa emathunjini.
• Amantongomane aqukethe i-magnesium, i-potassium kunye ne-calcium. Ezi minerali zinciphisa umngcipheko wesifo senhliziyo ngokunciphisa uxinzelelo lwegazi.

intlanzi enamafutha

• Islamoni, imackerelIintlanzi ezinamafutha afana ne-trout zizityebi kwi-omega 3 fatty acids. 
• I-Omega 3 fatty acids iphucula impilo yentliziyo, iphakamisa i-cholesterol enhle kwaye inciphisa ingozi ye-stroke.

cereals

• Uphando olubanzi lubonise ukuba iinkozo ezipheleleyo zinciphisa umngcipheko wesifo senhliziyo. 
• Iinkozo ezipheleleyo kunye neenkozo ezipheleleyo ziqulethe iikhompawundi zezityalo ezininzi kunezo zisulungekisiweyo. Ityebile kwiivithamini kunye neeminerali.
• Ngelixa ukutya okuziinkozo okupheleleyo kuluncedo kwimpilo yentliziyo, ezimbini ngokukodwa zigqama njengokutya okwehlisa i-cholesterol.

I-Oat: I-oats, equkethe i-beta-glucan, uhlobo lwefiber e-soluble, inamandla okunciphisa i-cholesterol. 

Uhadi: Ibhali, etyebileyo kwi-beta-glucan, inceda ukwehlisa i-cholesterol embi.

Iziqhamo

• Ukutya iziqhamo kukutya okugqwesileyo kwimpilo yentliziyo. Kuba isityebi kwifiber, ifanelekile ekwehliseni i-cholesterol. 
• Kuyimfuneko ukuba utye iziqhamo ukukhusela ukubunjwa kwe-cholesterol esibindini.

Itshokholethi emnyama kunye nekoko

• Itshokholethi emnyamaEyona nto iphambili yikoko. Kukho uphando lokuba i-cocoa kunye netshokolethi emnyama kukutya okunciphisa i-cholesterol.
• Esona sizathu sokuba itshokholethi ichaphazele kakubi impilo yentliziyo yiswekile kuyo. Ngesi sizathu, ukhetho lwakho lwetshokolethi kufuneka lube yitshokholethi emnyama ene-75-80% yecocoa.

igalikhi

• igalikhi Iqulethe iikhompawundi zezityalo ezinamandla ezifana neyona nto isebenzayo i-allicin.
• Izifundo ezininzi zibonisa ukuba ikonofile yehlisa uxinzelelo lwegazi kubantu abanoxinzelelo lwegazi oluphezulu. 
• Nangona ingasebenzi njengoxinzelelo lwegazi, ikwanceda ukuthoba i-cholesterol embi.

Imifuno

• Imifuno iphantsi kweekhalori kwaye izityebi kwifiber kunye ne-antioxidants.
• I-Pectin, efumaneka kwii-apile kunye neeorenji kwaye yehlisa i-cholesterol ephezulu, ikhona kunye nemifuno ethile. I-Okra, i-eggplant, i-carrot, iitapile yimifuno ecebile kwi-pectin.
• Imifuno ikwabonelela ngenani lezityalo ezisempilweni. Ezi khompawundi zineenzuzo ezininzi zempilo, ngakumbi kwisifo sentliziyo.

tea

• Iti; Iqulethe iikhompawundi zezityalo ezibalulekileyo ukugcina impilo yentliziyo. 
• Kukho iintlobo ezahlukeneyo zeti njengeti emnyama, eluhlaza kunye nemhlophe, nganye ineenzuzo ezahlukeneyo zempilo. Ezi zinto zimbini zilandelayo kumxholo weti ezibonelela ngezi nzuzo zezi:

Ikhatheni: I-Catechin yinto enceda ukukhusela intliziyo ngeendlela ezininzi. Ivula i-nitrite oxide, ebalulekileyo kuxinzelelo lwegazi olunempilo. Ikwakhusela amahlwili egazi ngokuthintela i-cholesterol synthesis kunye nokufunxa.

iquercetin: Ngoxa uphucula impilo ye-vascular, ikhusela ukuvuvukala.

imifuno enamagqabi aluhlaza

• Yonke imifuno ilungile kwintliziyo, kodwa imifuno enamagqabi aluhlazaIneenzuzo ezininzi zempilo yentliziyo. 
• Uhlaza olunamagqabi njenge kale kunye nesipinatshi zinento ebizwa ngokuba yi lutein. Oku kunciphisa umngcipheko wesifo senhliziyo.
• Imifuno enamagqabi aluhlaza; Inciphisa i-bile acid secretions eyenza i-cholesterol eninzi.
• Ngenxa yesi sizathu, kubonakala njengokutya okwehlisa i-cholesterol.

ioli yomnquma enyulu

• inxalenye ebalulekileyo yokutya kweMeditera ioli yomnquma enyuluYenye yeeoli ezibaluleke kakhulu ukukhusela impilo yentliziyo. Abo basebenzisa ioli yeoli ekutyeni banomngcipheko ophantsi we-30% wokuba nesifo senhliziyo.
• Ioli yomnquma, etyebileyo ngamafutha e-monounsaturated, inceda ekunyuseni izinga le-cholesterol elungileyo, eliphantsi. Iipolyphenols eziqulethwe zinciphisa ukuvuvukala.

I-HDL-Uyonyusa njani i-Cholesterol elungileyo

I<em>cholesterol yinxalenye ebalulekileyo yomzimba, kodwa amazinga aphezulu anokubangela isifo sentliziyo. I-cholesterol elungileyo (HDL) inceda ukulungelelanisa i-cholesterol embi. Kukho ezinye iinguqu kwindlela yokuphila eyonyusa i-cholesterol elungileyo.

Yintoni iHDL cholesterol?

I-cholesterol eqhelekileyo, equka i-HDL, i-LDL, ne-triglycerides, ilinganisa isixa sisonke se-cholesterol esegazini lakho. Ngakolunye uhlangothi, i-cholesterol epheleleyo iqulethe i-LDL okanye i-cholesterol "embi". Amanqanaba aphezulu e-LDL, okanye i-low-density lipoprotein, abangela ukwakheka kwe-plaque kwimithambo yegazi, kwandisa ingozi yesifo senhliziyo kunye nesifo sohlangothi. Kwakhona i-LDL iyawandisa amathuba okuba nesifo somthambo wegazi okwicala lemithambo-luvo, nto leyo ebakho xa i-plaque iqokelelana kumthambo ohambisa igazi emilenzeni ize iwucutheke. Okukhona liphezulu inqanaba lakho le-HDL, kokukhona iya kuba sezantsi i-LDL yakho.

I-high-density lipoprotein cholesterol, okanye i-HDL, idla ngokubizwa ngokuba yi-cholesterol "elungileyo". I-High-density lipoproteins zi-cholesterol scavengers ezibamba i-cholesterol ejikelezayo engaphezulu kwaye iyise esibindini apho yophukile ngokufanelekileyo.

I-HDL ihlelwa njengeqela leengqungquthela kunokuba luhlobo olulodwa lwamasuntswana. I-HDL yenziwe ngeelipids (amafutha), i<em>cholesterol, neeproteni (ezibizwa ngokuba zii<em>apolipoproteins ), kodwa ezinye zingqukuva yaye ezinye zimile okwesangqa. Ezinye iintlobo ze-HDL zisusa i-cholesterol eyingozi egazini, ngelixa ezinye zizimeleyo kwi-cholesterol. 

I-cholesterol ephantsi ye-HDL iyingozi ngakumbi kune-cholesterol ephantsi ye-LDL. Ukuba umlinganiselo weHDL wendoda ungaphantsi kweemiligram ezingama-40 ze<em>cholesterol ngedesilitha nganye yegazi yaye iHDL yebhinqa ingaphantsi kweemiligram ezingama-50 ngedesilitha nganye yegazi, amathuba okuba sisifo, ngokukodwa isifo sentliziyo, ayanda. Ngoko ke, kunenzuzo ukwandisa amanqanaba e-cholesterol ye-HDL, ephantsi.

Indlela yokunyusa i-cholesterol ye-HDL ngokwemvelo?

Musa ukutshaya

• Ukutshaya kwandisa iingxaki ezininzi zempilo, ezifana nokunciphisa i-HDL cholesterol. 
• Kwakhona kwehlisa amanqanaba e-HDL, kwandisa ingozi yesifo senhliziyo.

Qhubeka

• Enye yeenzuzo ezininzi zokuzilolonga kukunyusa amanqanaba e-HDL e-cholesterol. 

yehla emzimbeni

• Kwabo batyebe kakhulu, ukunciphisa umzimba kunceda ukunyusa i-HDL cholesterol. 
• Ngeekhilogram ezintandathu nganye ophulukana nayo, iHDL yakho inokunyuka ngemiligram enye ngedesilitha nganye. 

Yitya amafutha anempilo

• Waphephe amafutha afumaneka kukutya okuqhotsiweyo ukunyusa amanqanaba akho e-HDL. 
• Kwelinye icala, kuya kufuneka utye amafutha anempilo njengeavokhado, ioyile yomnquma, iialmondi kunye nesalmon.
• Amafutha anempilo aphakamisa i-cholesterol ye-HDL, ngelixa ukunciphisa amafutha angenampilo kunceda ukulawula amanqanaba e-cholesterol ye-LDL. Oku kukhusela impilo yentliziyo.

Nciphisa iicarbohydrates ezisulungekileyo

• Iicarbohydrate ezisulungekileyo ezifana nesonka esimhlophe kunye neswekile zinefuthe elibi kwi-HDL. 
• Ukunciphisa ukusetyenziswa kwezi carbohydrates kunceda ukunyusa i-HDL (elungileyo) cholesterol. 

sukusela utywala

• Ukuba usela utywala, hlala ubungcathu. Kungcono ukuba ungayisebenzisi kwaphela.
• Ngelixa ukusetyenziswa kotywala ngokugqithisileyo kwehlisa amanqanaba e-HDL, kuyonakalisa impilo yonke.

Yandisa umthamo wakho we-niacin

• Niacinyivithamin B enceda umzimba ukuguqula ukutya kube ngamandla. Ikwanegalelo kwimpilo yenkqubo yokwetyisa, inkqubo yemithambo-luvo, ulusu, iinwele kunye namehlo. 
• Nangona abantu abaninzi befumana i-niacin eyaneleyo ekutyeni kwabo, i-niacin isoloko isetyenziselwa ukunyusa amanqanaba aphantsi e-HDL. I-Niacin supplementation inokunyusa i-cholesterol ye-HDL ngaphezu kwe-30%.

ICholesterol inemisebenzi ebalulekileyo emzimbeni, kodwa xa iphuma kulawulo, inokubangela ukuvaleka kwemithambo nesifo sentliziyo.

I-low-density lipoprotein (i-LDL) ityekele kumonakalo omkhulu wasimahla kwaye inegalelo elikhulu kwisifo sentliziyo. Ngokwahlukileyo koko, i-high-density lipoprotein (HDL) ikhusela kwisifo sentliziyo ngokuyibuyisela esibindini i<em>cholesterol ngeendonga zenqanawa.

Ukuba i-cholesterol yakho ayikho emgangathweni, iindlela zokungenelela kwindlela yokuphila ngumgca wokuqala wonyango. Amafutha angaxutywanga, i-fiber e-soluble, kunye ne-sterols yezityalo kunye ne-stanols inokunyusa i-cholesterol ye-HDL kwaye incede ukunciphisa i-cholesterol embi ye-LDL.

Umthombo: 1, 2, 3