Top 10 foods used to reduce bad cholesterol and increase our good cholesterol.
High-Density Lipoprotein helps to remove excess cholesterol from our body. So many other factors like obesity, diabetes, smoking the vital thing for calculating HDL. Studies proved that good cholesterol lowers the risk of heart disease.
High levels of HDL can reduce the risk for heart disease and stroke. JournalofNutrition gives more information about this.
Following are the six main foods that can increase HDL levels.
1. Walnuts, Almonds, Cashews.
2. Avacado
3. Peas, Nuts, Soybeans.
4. Olive Oil.
5. Fish.
6. Seeds (Flaxseed).
7. Whole grains.
8. High-fiber fruits.
9. Chia seed.
10. Dates.
1. Walnuts, ALMONDS, CASHEWS
. Nuts such as walnuts, almonds, cashews are rich in folic acid it also contains magnesium iron and, monosaturated fats. It improves blood sugar levels and increases energy levels.
It contains magnesium, fiber and, omega 3 fatty acids. This helps to improve HDL levels and reduces heart disease.
2. Avacado.
Avacado is the second main food item that improves HDL level. Avacado contains plenty of Pottasium, Vitamin B and, K.
It also contains monosaturated fat. Research proved we should have an Avacado a day for a heart-healthy diet.
We should try Avacado in salads, sandwiches, and as a side dish. It can also try with cucumber. Archivesofmedical gives more information of Avacado as a good food for high HDL.
3. Peas, Nuts, Soybeans.
Peas, Nuts, Soybeans are high in iron. Same as mentioned above, all food items contain magnesium and potassium, which help reduce LDL cholesterol levels and increase HDL cholesterol levels.
4. Olive Oil.
Olive oil is rich in omega fatty acids. It can be used in salads and other dishes.
It improves heart health. We should use olive oil in place of other fats in our diet. Olive oil is the best substitute for butter.
5. Fish.
Fishes like mackerel, cane, tun, and fish oil can increaseg good cholesterol levels in our body. It reduces inflammation and also helps the functioning of the cells.
Experts suggest taking fish oil supplements also helps for a healthy life. Eating fatty fish many times a week will help increase HDL cholesterol levels. It also provides other benefits to heart health.
HDL cholesterol helps for reducing LDL cholesterol from the blood and transfer it for liver processing. Some health experts also say that HDL provides extra protection from cardiovascular disease.
6. Seeds (Flaxseeds).
As all know flax seeds have plenty of health benefits for our health. It is used for resolving hair problems, beauty-related issues. It is a trusted moisturizer for all types of skin.
It promotes regrowth and healthy hair. A small-sized seed with plenty of benefits. Flax seeds are one of the oldest crops, there are two types of flax seeds they are brown and olden.
Both are equally nutritious. Flax seeds are so much fiber packed in each tiny seed, it promotes, improves our digestive health. Having a tablespoon of flaxseed in a day will help to reduce obesity and overweight.
In short, having this tiny fiber riched seed improves the good cholesterol level and makes our body fight against all diseases.
7. Whole grain.
Whole grains include mainly brown rice, cereals, etc which helps for improving good cholesterol in our body. This type of food contains mainly soluble fiber that helps for increasing HDL cholesterol levels.
8. High-fiber fruits.
Fruits with lots of fiber such as apples, pears, etc can reduce LDL and increase HDL levels. Making smoothies are the easiest way to have these fruits.
9. Chia seed.
Chia seed is another major source of fiber, healthy, nutrient, and rich in omega fatty acids. As mentioned before chia seed and flaxseed have the same benefits.
10. Dates.
We can't imagine the food without sugar, without sugar it is not easy to have the food so we add sugar and also spices to our food items. Added sugar is not good for our health. We can replace date instead of sugar. Using dates also helps to increase the HDL cholesterol level.
In today's busy life chances of getting good cholesterol in our body are very less. We don't have time to take care of our health it is not good if we forget totake care of our health then our health itself starts giving bad signs. So be careful of our health and have healthy food that increases our good cholesterol levels.
There are many journals and mediums for knowing such information in detail these are some of them like http://AmericanHeartAssociation,http://American Journal of Nutrition,.
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