Cholesterol Diet: 10 Superfoods to Increase Good Cholesterol in Your Blood

Cholesterol Diet – You can further lower your cholesterol levels by including these superfoods in your diet and maintaining a balanced diet low in saturated fat.

Cholesterol Diet: A waxy molecule called cholesterol can be found in the blood. Although your body needs cholesterol to build healthy cells, having too much could increase your chance of developing heart disease. Heart attack, stroke, and chest discomfort are risks that high cholesterol can increase. You can help control your cholesterol by eating right and exercising regularly. In addition, you must quit smoking, limit your alcohol intake, and control your weight if you want to reduce the dangers associated with high cholesterol.

While high cholesterol can be passed from parent to child, it is most often caused by poor lifestyle choices, making it curable and preventable. High cholesterol can be lowered with a good diet, regular exercise, and occasionally medication.

10 SUPERFOODS GOOD FOR YOUR HEALTH

1. Olive oil: It is well known that cooking in olive oil is better than cooking with vegetable oil or butter Extra virgin olive oil is packed with nutrients like vitamins E and K, as well as powerful antioxidants. Some of these antioxidants can reduce inflammation in the blood vessels and fight the oxidation of LDL particles. It is also known to improve blood pressure. So replace your vegetable oil with this healthier option.
2. Coconut oil: Coconut and coconut oil are the richest source of saturated fat on Earth, with up to 90 percent of its saturated fatty acids. Coconut fats are medium chain fatty acids, which are metabolized differently and go directly to the liver, where they are converted to ketone bodies. Coconut oil also reduces your appetite, causing you to eat less and therefore take in fewer calories. Meanwhile, the oil itself can boost metabolism by providing up to 120 calories per day. It is also very nutritious.
3. Cheese: Who said all healthy foods have to taste bad? The only food that is credited with improving the taste of most junk food is the highly nutritious one. Cheese is packed with all the goodness of milk, including calcium, vitamin B12, phosphorous, and selenium, and it’s also a rich source of protein. A slice of cheese can provide up to 6.7 grams of protein to your body, the same as a glass of whole milk.
4. Dark chocolate: Another tasty meal that you won’t feel guilty about eating your heart out. Dark chocolate is not only packed with antioxidants, but it is also rich in fiber (11%) and minerals like iron, copper, magnesium, and manganese. It is also very high in good fat content. Studies have shown that people who consume dark chocolate have a lower risk of heart disease than those who do not. Dark chocolate also helps you fight the signs of aging by protecting your skin against skin damage.
5. Red wine: Drinking a glass of red wine a day (two glasses for men) is known to reduce the risk of heart disease. This is because red wine transports HDL into the bloodstream. However, don’t drink red wine if you have high triglycerides. If you don’t drink, then it’s not a good idea to start by just reducing your risk of heart disease. Consult your doctor before you start drinking.
6. Walnuts: Nuts like peanuts, walnuts, and pistachios are packed with heart-healthy fats and also contain something called plant sterols, which block the absorption of bad cholesterol into your blood. They are also rich in fiber and the mineral magnesium. Incorporate nuts into your breakfast routine, along with your salad or add them to your yogurt bowl. You can also add them to your fruit smoothies. However, if you are watching your weight, eat them in moderation.
7. Oily fish: Fish like salmon are rich in Omega-3 fatty acids, which can increase HDL and lower LDL. Other fatty fish include mackerel, tuna, and sardines. Try to incorporate at least two servings of fatty fish per week to increase the amount of healthy cholesterol in your blood. These are also good for protein. There are many fish oil supplements readily available in pharmacies around the world. If you cannot guarantee optimal fish intake, take the pills instead.
8. Whole eggs: Many people only eat the white part of the egg and leave out the yolk, which is high in fat and cholesterol. But this habit is not healthy. A medium-sized whole egg contains 168mg of cholesterol, about 62% of the recommended daily intake! Egg cholesterol does not contribute to bad blood cholesterol and is loaded with nutrients and vitamins. Eggs are also high in protein and filling, which is good for those who want to lose weight.
9. Full Fat Yogurt: Real full-fat yogurt is incredibly nutritious and has the same nutrients as all other high-fat dairy products. Yogurt is also loaded with healthy probiotic bacteria and helps improve digestion, fight heart disease and obesity. However, you have to be very careful when choosing yogurt, as many of them are simply loaded with sugar and low in fat.
10. Avocado: Avocados, unlike other fruits, are loaded with fat rather than carbs. The fruit is about 77 percent fat, making it even higher in fat than animal fat. The main fatty acid in avocados is the monosaturated fat oleic acid, which has several health benefits, including reducing inflammation in the blood vessels. Avocados are also rich sources of fiber and are known to reduce the risk of heart disease by lowering LDL cholesterol and triglyceride levels in the blood.