Cishe uke wezwa nge-cholesterol enhle noma i-HDL, emele i-high density lipoprotein (high density lipoprotein). Indima yalo ukudlulisa i-cholesterol eyeqile esibindini ukuze inganqwabeli egazini..
Lapho i-cholesterol embi noma i-LDL ihambisa i-cholesterol emzimbeni, ingakhela odongeni lwemithambo, iyenze ibe lukhuni futhi ibe mincane. Uma une-cholesterol ye-HDL encane kakhulu ne-LDL eningi kakhulu, ungatholakala une-cholesterol ephezulu, isimo esingaholela ekuthini isifo sokuqina kwemithambo yegazi, i-angina, isifo senhliziyo nesifo sohlangothi. Ngenhlanhla, kunezinto eziningi ezingenziwa ukukhulisa amazinga amahle e-cholesterol. Le yimikhuba emine ephumelela kakhulu.
Ukuzivocavoca umzimba kungakhuphula amazinga e-cholesterol e-HDL. Ukuvivinya umzimba nge-aerobic, njengokugijima, ukuhamba ngebhayisikili, noma ukubhukuda, kanye nokuphakamisa isisindo ngokulingene, kuyizindlela ezinhle. Ngokwezifundo ezisanda kwenziwa, izinsuku ezintathu ngesonto zanele ukwanda kwe-cholesterol ye-HDL esikhathini esifushane, kwabesilisa nabesifazane.
Ukubhema akugcini ngokwandisa ingozi yokuba nomdlavuza nesifo samaphaphu, kunganciphisa namazinga akho e-cholesterol amahle. Ucwaningo olushicilelwe ephephabhukwini i-Biomarker Research luthole ukuthi ababebhema kudala babene-cholesterol enhle kakhulu kunababhemayo. Abaphenyi bangeze ukuthi lokhu kwanda kwenzeka ngokushesha ngemuva kokuyeka ukubhema.
Ukunotha emafutheni angenashukela, kufaka phakathi amafutha omnqumo ekudleni kwakho kunganciphisa i-cholesterol ye-LDL ngenkathi kukhulisa i-cholesterol ye-HDL. Ucwaningo olushicilelwe kwiThe Journal of Nutrition luveze ukuthi lolu hlobo lwamafutha lunamandla okwehlisa ukugxila kwe-cholesterol embi. Yiphuze kumasaladi akho nasesinkwa sasekuseni ukukhuthaza ukusebenza kahle kwemithambo yakho.
Ukudla ukudla okunezakhi zokulwa ne-antioxidant nsuku zonke kuphakamisa amazinga e-HDL cholesterol maqondana ne-triglycerides, futhi kungahle kuhlotshaniswe nengozi ephansi yokushaywa unhlangothi, ukwehluleka kwenhliziyo, kanye nama-biomarker okuvuvukala. Ukudla okuphezulu kuma-antioxidants kufaka phakathi ushokoledi omnyama, amajikijolo, ukwatapheya, ama-walnuts, ama-kale, ama-beet nesipinashi. Icebo elihle lokuqinisekisa ukuthi ukudla okulayishwe ngama-antioxidants ukuthola izitsha ezinemibala eminingi kangcono.