Wataƙila kun taɓa jin labarin mai kyau cholesterol, ko HDL, wanda ke tsaye ga lipoprotein mai ƙarfi mai ƙarfi (high-density lipoprotein). Aikinta shine canzawa cholesterol mai yawa zuwa hanta don kar ya tara a cikin jini..
Lokacin da LDL ko mummunan cholesterol ke motsa ƙwayar cholesterol a cikin jiki, zai iya ginawa a kan bangon jijiyoyin, yana mai da su da wuya da kuma kunkuntar. Idan kuna da ƙananan cholesterol HDL da LDL da yawa, ana iya bincikar ku tare da babban cholesterol, yanayin da zai iya haifar da atherosclerosis, angina, bugun zuciya da bugun jini. Abin farin, akwai abubuwa da yawa da za a iya yi don ɗaga kyawawan matakan cholesterol. Waɗannan su ne halaye guda huɗu masu tasiri.
Motsa jiki na iya daga matakan HDL cholesterol. Ayyukan motsa jiki, kamar su gudu, keke, ko iyo, tare da ɗaga nauyi matsakaici, zaɓi ne masu kyau. Bisa ga binciken da aka yi kwanan nan, kwana uku a mako sun isa don ƙara HDL cholesterol a cikin gajeren lokaci, a cikin maza da mata.
Shan sigari ba wai kawai yana kara yawan cutar kansa da cutar huhu ba ne, yana kuma iya rage yawan ingancin cholesterol. Wani bincike da aka buga a mujallar bincike mai suna Biomarker Research ya gano cewa tsofaffin masu shan sigari suna da kyastarol fiye da masu shan sigari. Masu binciken sun kara da cewa wannan karuwar na faruwa da sauri bayan daina shan sigari.
Mai wadata a cikin ƙwayoyin da ba a ƙoshi ba, gami da man zaitun a cikin abincinku na iya rage cholesterol na LDL yayin haɓaka haɓakar HDL. Wani binciken da aka buga a cikin Journal of Nutrition ya nuna cewa wannan nau'in mai yana da ikon rage ƙananan ƙwayoyin cholesterol mara kyau. Yi masa kwalliya a kan salads ɗin ku da karin kumallo don inganta aikin jijiyoyin ku yadda ya kamata.
Cin abinci tare da kayan antioxidant a kowace rana yana ɗaga matakan HDL cholesterol dangane da triglycerides, kuma yana iya kasancewa haɗuwa da ƙananan haɗarin bugun jini, bugun zuciya, da masu cin abincin mai kumburi. Abincin da ke dauke da sinadarin antioxidants ya hada da cakulan mai duhu, ‘ya’yan itace, avocado, goro, kuli, beets, da alayyaho. Dabara mai kyau don tabbatar da abincin da aka ɗora tare da antioxidants shine don samun jita-jita tare da ƙarin launuka mafi kyau.