Some people think that cholesterol is probably linked to the bad or high types of cholesterol that put you at risk of getting heart attacks and high blood pressure. Yet there’s also a “good” or “healthy” (HDL) type of cholesterol that helps your body function properly and reduces the risk of heart diseases. Therefore, good cholesterol has antioxidant and anti-inflammatory effects that may promote heart health.
High cholesterol hasn’t any signs or symptoms. In this context, high cholesterol levels are often called “the silent killer”. Consequently, it’s probably fine to check your cholesterol levels at least once every five years.
Actually, the liver produces as much cholesterol as the body requires. Certain kinds of foods on your diet may affect increased bad cholesterol, meanwhile, there is a cholesterol-friendly diet that will increase the HDL levels.
The smallest lifestyle changes can produce a profound impact. Here are 5 superfoods that raise HDL cholesterol.
1. Beans and legumes
Soluble fiber, found in certain types of foods, may help your body to decrease the absorption of cholesterol into your bloodstream. Hence, foods high in soluble fiber like beans and legumes may support good cholesterol levels.
2. Olive oil
Packed full of beneficial antioxidants, olive oil can lower your “bad” (LDL) cholesterol as well as increase HDL. You’ll probably get more benefits if you use extra virgin olive oil. While containing heart-healthy antioxidants, It boosts important HDL cholesterol functions. Consider consuming this type of olive oil in moderation as it is high in calories.
3. Avocados
If you incorporate avocados into your diet, you’ll get plenty of monounsaturated fats and fiber, cholesterol-lowering nutrients. Moreover, avocados are necessary for maintaining a healthy weight.
4. Nuts
Nuts are a healthy asset to a heart-healthy diet pattern. They have been shown to improve HDL and lower your LDL cholesterol. Especially walnuts are a great source of omega-3 fatty acids, cholesterol-lowering fats, and fiber. In most cases, nuts are a safe and beneficial addition to the diet. On the whole, all nuts are good for your body if you consume them in moderation.
5. Apples
This marvelous fruit, rich in fiber, vitamin C, antioxidants, and potassium, may help slow the oxidation process. Thus an apple helps to prevent cholesterol levels, and consequently, reduces the risk of atherosclerosis and heart disease.
To sum up, try to add more foods rich in omega-3 fatty acids, soluble fiber, protein to your cholesterol-friendly diet. With this intention whole grains, nuts, chia seeds, oily fish, fruits, and veggies may go a long way toward increasing good cholesterol.
See your doctor regularly, get check-ups, stay aware of your overall health, go for a healthy lifestyle, prioritize your wellbeing, and care for your body and mind, as a whole.
If you are still in need of taking medications to get your cholesterol back on track, feel free to contact Dr.G Health. You may fill the booking form and schedule an appointment or request a back call.
