If you’re looking for ways to improve your cholesterol levels, you’re in luck. There are many foods that can help boost your “good” cholesterol and keep your heart healthy! In this blog post, we will discuss 20 good cholesterol foods that can help improve your cholesterol levels. So whether you’re looking to add some new recipes to your diet or just want to learn more about good cholesterol foods, read on for some great information!
- 1 What Is Cholesterol?
- 2 Food Rich In Good Cholesterol
- 3 RDI Of Cholesterol
- 4 Risks Of High Cholesterol
- 5 Conclusion
What Is Cholesterol?
Cholesterol is a type of fat that is found in your blood. It is made by your liver from the foods you consume, and it’s an important part of a healthy diet. There are two types of cholesterol: Low-density lipoprotein (LDL) and high-density lipoprotein (HDL).
LDL cholesterol is considered “bad” because it can build up in your arteries, forming plaque and increasing your risk of heart disease. HDL cholesterol, on the other hand, is considered “good” because it helps to remove excess LDL from your bloodstream.
Normal Cholesterol Levels
Having healthy cholesterol levels is essential for your overall health and well-being. The American Heart Association (AHA) recommends that adults age 20 or older should have an LDL (bad) cholesterol level of fewer than 130 milligrams per deciliter (mg/dL). HDL (good) cholesterol levels should be at least 40 mg/dL for men, and 50 mg/dL for women.
Food Rich In Good Cholesterol
There are several foods high in cholesterol, but the ones rich in Good Cholesterol are:
Oats are a great source of dietary fiber, which can help lower cholesterol levels. Beta-glucan, a soluble fiber found in oats, has been linked to reducing levels of LDL cholesterol.
Barley is a high-fiber grain that can significantly reduce LDL (bad) cholesterol levels while raising HDL (good) cholesterol. Besides, barley is rich in antioxidants and other important vitamins, minerals, and nutrients.
Almonds, walnuts, and hazelnuts are all great sources of plant sterols, which have been shown to reduce cholesterol absorption in the digestive tract. In addition to this, nuts are also high in fiber, antioxidants, and healthy fats.
Eating an apple a day has been linked to lowering both total and bad LDL cholesterol levels due to its high pectin content. Pectin in apples helps to reduce cholesterol absorption by binding to it in the digestive tract.
Salmon is a great source of omega-3 fatty acids, which have been shown to raise HDL (good) cholesterol and lower triglycerides in the bloodstream.
Avocados are a great source of healthy monounsaturated fats and can help raise HDL (good) cholesterol levels. Since avocados are high in calories, it’s best to eat them in moderation.
Extra-virgin olive oil is a great source of monounsaturated fatty acids, which have been linked to reduced risk of heart disease and improved blood lipid profiles.
Garlic has been shown to lower total cholesterol levels and reduce inflammation in the body, making it a great food for boosting good cholesterol levels.
Flaxseeds are an excellent source of dietary fiber that can help reduce bad LDL cholesterol levels while raising good HDL cholesterol levels.
Oranges, lemons, and limes are all great sources of vitamin C and plant compounds that can help reduce cholesterol levels.
Spinach is a great source of lutein, an antioxidant that has been linked to improved blood lipid profiles. Lutein also contributes to good eye health.
Studies have shown that green tea can help lower total cholesterol levels and raise good HDL cholesterol levels in the body. EGCG in green tea is thought to provide these benefits.
Beans, lentils, and chickpeas are all high in dietary fiber which can help reduce bad LDL cholesterol and increase good HDL cholesterol levels in the body. These foods act as a feast for gut bacteria, which in turn helps promote healthy cholesterol levels.
Soybeans contain plant sterols which have been shown to reduce bad LDL cholesterol absorption from the digestive tract. Besides, they are a great addition to vegans.
Eating whole-grain foods such as wheat, oats, and brown rice can help reduce bad LDL cholesterol levels while raising good HDL cholesterol levels. These foods are a rich source of dietary fiber, which may further help reduce cholesterol levels.
Fatty fish such as salmon, mackerel, and sardines are high in omega-3 fatty acids which have been linked to improved blood lipid profiles.
Blueberries, raspberries, and strawberries are all rich in antioxidants that can help reduce total cholesterol levels in the body. Besides, blueberries help reduce muscle soreness.
Studies have shown that dark chocolate can help raise good HDL cholesterol levels while lowering bad LDL cholesterol levels in the bloodstream. In addition to this, dark chocolate is one of the richest sources of antioxidants.
Yogurt is a great source of probiotics that can help improve digestive health and reduce cholesterol levels in the body. What’s more, yogurt is a rich source of protein.
Onions are a great source of dietary fiber that can help reduce bad LDL cholesterol levels while raising good HDL cholesterol. They contain quercetin, a flavonol thought to protect against heart disease and cancer.
RDI Of Cholesterol
RDI for cholesterol is 300mg/day. It is important to note that a balanced diet with plenty of fruits, vegetables, whole grains, and lean proteins is key for keeping cholesterol levels in check. Additionally, limiting foods high in saturated fat and trans fat will help you maintain healthy cholesterol levels. Some of the foods that are high in bad cholesterol are processed meats, desserts, fried foods, etc.
Risks Of High Cholesterol
There are several risks associated with high cholesterol levels. Your risk of developing coronary heart disease, stroke, and peripheral arterial disease increases significantly if your cholesterol is too high.
Also, other health problems like kidney failure, gallstones, diabetes, Alzheimer’s disease, and obesity are linked to high cholesterol levels. So it is important to maintain healthy cholesterol levels in order to keep your overall health in check.
Including the above 20 foods in your diet will help you boost your good cholesterol levels and protect against heart disease. Be sure to eat them in moderation. Additionally, it is important to maintain a well-rounded diet with plenty of fruits, vegetables, lean proteins, and whole grains for optimal health.
Consider contacting FitMantra for additional information on nutrition and fitness. You can also get in touch with their nutrition experts through our online nutrition counseling, who can guide you through the process and help you achieve your fitness goals. You can also lose weight with the help of our weight loss program. Download our FitnessApp on Android to know more about us.