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Boost Your Good Cholesterol with These 8 Foods

You've probably heard the phrase "cholesterol," and you're not alone if it makes you feel a little perplexed. There seems to be inconsistent messaging regarding cholesterol and how it affects your health, from the low-fat diet era to today's keto-lovers.

Let's start by defining it. Cholesterol is a fat-like substance found in our blood that our bodies use to manufacture hormones, synthesis vitamin D, digest food, and many other functions. Too much cholesterol in our blood can cause plaque formation and narrowing of our blood vessels, which can lead to heart disease, due to its fat-like and waxy texture.

There are two forms of cholesterols: low-density lipoproteins (LDLs) and high-density lipoproteins (HDLs) (HDLs). Because LDLs are more likely to accumulate in our blood arteries, they are sometimes referred to as "bad" or "lousy" cholesterol. Because HDLs pick up excess cholesterol in the blood, including LDLs, and transport it to the liver, where it may be broken down and ejected, they are known as the "good" or "useful" cholesterol.

Fortunately, we can improve our cholesterol levels by changing our diet. And, contrary to popular belief, cholesterol-containing foods such as eggs and butter have no effect on our blood cholesterol levels. It turns out there's a lot of extra s.

1. Olive Oil 

For good reason, olive oil is a cornerstone of the Mediterranean diet. It's high in oleic acid, an anti-inflammatory substance that can help raise HDL cholesterol levels and reduce the risk of heart disease. According to research, the component elenolide, which is contained in olive oils, particularly high-quality olive oils, helps prevent high blood pressure and reduces the risk of heart disease and stroke. Cooking, salad dressings, sprinkling over foods, and dipping bread in olive oil are all options.

2. Salmon 

Salmon is high in heart-healthy omega-3 fatty acids, as well as being delicious. Omega-3 fatty acids can raise HDL cholesterol levels in the blood, lowering your risk of heart disease. Try our wonderful Honey-Garlic Salmon and Salmon with Sun-Dried Tomato Cream Sauce to gain the cholesterol-lowering benefits. If fish isn't your thing, walnuts, chia seeds, and canola oil are all excellent vegan sources of omega-3s.

3. Beans & Legumes

Getting adequate soluble fiber is a key part of increasing your HDL cholesterol levels. Soluble fiber can aid in the blocking of LDL cholesterol absorption, resulting in a healthier HDL-to-LDL cholesterol ratio. Beans and legumes are high in soluble fiber and B vitamins, which help our hearts operate properly. Beans are also diverse in shape, size, and flavor, as well as being quite economical, making them ideal for any budget or occasion. Everything from Parmesan White Beans to Black Bean Tacos may be made with them.

4. Avocado 

Avocados are well-known for their ability to improve the taste of toast, but they also offer a number of heart-healthy properties. Avocados are high in fiber and monounsaturated fats, which are both good for you. Avocados have a unique combination of ingredients that allows them to lower LDL cholesterol while increasing HDL cholesterol levels. Avocados can be used for more than just guacamole. Make a savory Avocado Hummus or a sweet and creamy Spinach-Avocado Smoothie with them.

5. Whole Grains 

There's no reason to avoid carbs like whole grains if you're trying to lower your cholesterol. Whole grains have long been hailed as the best food for heart health, and with good cause. Whole grains, like beans and legumes, are high in soluble fiber and vitamins, which assist your body eliminate excess LDL cholesterol and improve your HDL-to-LDL cholesterol ratio. Substitute whole-grain bread or whole-grain pasta for white bread or refined grain pasta to increase your intake. When brown rice, quinoa, or barley are added to a stir-fry or salad, it becomes more satisfying and heart-healthy.

6. Nuts & Seeds 

Nuts and seeds have it going on when it comes to heart health. Nuts are high in healthful unsaturated fats and fiber, which can help lower cholesterol levels. Chia seeds, for example, are high in omega-3 fatty acids, which enhance HDL levels even further. To receive the benefits, top your salad with pumpkin seeds, sprinkle walnuts on top of oatmeal, or combine almonds into a delightful Pecan-Almond Butter.

7. Berries 

Increasing your fiber intake is a wonderful method to lower your cholesterol, and berries are among the highest-fiber fruits available. The antioxidants and fiber included in berries like raspberries and blueberries aid to lower LDL cholesterol while raising HDL cholesterol ratios. Berries are also a tasty way to increase your fruit intake. Add them to a yogurt parfait or smoothie, or sprinkle them on top of a salad for a sweet taste boost.

8. Wine 

 We'll finish off our list with what is perhaps the most enjoyable heart-healthy food: wine! Resveratrol and proanthocyanidins are strong antioxidants found in wine, particularly red wine. These substances have been shown to increase HDL cholesterol while decreasing LDL cholesterol, lowering your risk of heart disease. Moderate red wine drinking, defined as one glass per day for women and two glasses per day for men, has been shown to be protective in studies. Let's raise our glasses to it!

Content created and supplied by: Sheyifunmi (via Opera News )

Cholesterol LDLs lipoproteins

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