Foods to Increase Good Cholesterol

Cholesterol is generally synonymous with negative things that are harmful to health. In fact, there is also something called good HDL cholesterol which is important for health, you know. Diabetics are advised not only to control their blood sugar levels, but also their cholesterol levels. In addition to reducing the bad LDL cholesterol, increasing HDL cholesterol levels is equally important.

Reducing the consumption of foods that are high in bad LDL cholesterol is important. However, eating foods to increase good cholesterol is also important. Good cholesterol serves to eradicate bad cholesterol in the body.

If the HDL cholesterol level reaches normal limits, it can help remove bad cholesterol and plaque buildup in the blood. Therefore, good cholesterol also helps prevent heart disease, heart attacks, and strokes.

So, from now on multiply the consumption of food to increase good cholesterol!

Also read: Mums, Know the List of Cholesterol Lowering Foods for Pregnant Women!

7 Foods to Increase Good Cholesterol

Consume a number of foods to increase this good cholesterol!

1. Olive Oil

Olive oil is a type of heart-healthy fat. Olive oil includes foods to increase good cholesterol. Consumption of olive oil can help lower bad LDL cholesterol levels in the body. However, do not consume too much olive oil, especially extra-virgin olive oil, because it has a fairly high calorie.

2. Whole Grain

Whole grain or whole grains, including brown rice, can lower bad LDL cholesterol levels. As a result, whole grain It will also increase HDL cholesterol levels. This is why whole grain including foods to increase levels of good cholesterol. Whole grains contain soluble fiber, so they can help lower bad LDL cholesterol levels.

3. High Fiber Fruit

Fruits that have a high fiber content, such as apples and pears, can lower bad LDL cholesterol levels and increase HDL good cholesterol levels. So, make it a habit to eat these fruits so that the body is healthier.

4. Fish Fat

Omega-3 fatty acids contained in fish include foods to increase the good HDL cholesterol. Here are some fish that contain omega-3 fatty acids for consumption:

Experts advise us to eat fish at least 2 times a week. If it's hard for you to eat fish, try taking omega-3 fatty acids in supplement form.

Read also: Eating Eggs Every Day Is Safe for Cholesterol Levels!

5. Nuts

Nuts, such as almonds and peanuts, also contain healthy fats. In addition, nuts are also rich in fiber and compounds called plant sterols. Plant sterols prevent the absorption of cholesterol in the body.

So, do not be surprised if nuts include foods to increase cholesterol. However, do not also consume excessive nuts, yes. This is because nuts are high in calories.

6. Biji Chia

Chia seeds are a great source of omega-3 fatty acids, fiber, and other essential nutrients. Consuming chia seeds regularly helps lower LDL cholesterol levels, increase HDL cholesterol levels, and lower high blood pressure.

7. Avocado

Avocados include foods to increase good cholesterol too, you know. This fruit is rich in folate and fat monounsaturated. These fats lower bad LDL cholesterol levels, and reduce the risk of stroke and heart disease.

Also read: Benefits of Lemon for Health: Prevents Cancer, Lowers Cholesterol, Relieves Stomach Acid

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Source:

Healthline. Foods to Increase Your HDL. Maret 2019.
Ayerza Jr. R. Coates W. Effect of Dietary α-Linolenic Fatty Acid Derived from Chia when Fed as Ground Seed, Whole Seed and Oil on Lipid Content and Fatty Acid Composition of Rat Plasma. 2007.
The American Journal of Clinical Nutrition. Effects of whole and refined grains in a weight-loss diet on markers of metabolic syndrome in individuals with increased waist circumference: a randomized controlled-feeding trial. Juni 2014.

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