Top foods to boost your good cholesterol
Our body has two main types of cholesterol: high-density lipoprotein (HDL) and low-density lipoprotein (LDL), which are often dubbed as "good" and "bad" cholesterol, respectively. HDL takes away extra cholesterol from arteries, while LDL can create artery-clogging plaque, raising the risk of heart disease and stroke. Certain foods have gained a reputation for improving your HDL and simultaneously working to decrease your LDL too.
Nuts and seeds
Almonds and other nuts are packed with healthy unsaturated fats and fiber that keep your cholesterol in check. Walnuts are like a treasure trove of good stuff, loaded with polyunsaturated fats and omega-3s. Seeds like chia seeds bring a burst of omega-3s, supercharging your HDL. These nutrient-rich gems also contain phytosterols that block bad cholesterol from being absorbed in your gut.
Cocoa and dark chocolate
Craving something sweet and good for your heart? Look no further than cocoa and dark chocolate! These treats don't just taste amazing, they also do wonders for your cholesterol. By stopping the oxidation of LDL cholesterol, they lower the risk of heart disease. Moreover, cocoa's polyphenols have been linked to an increase in the concentration of HDL cholesterol in the blood.
Berries
Berries like strawberries, blueberries, raspberries, blackberries, and cranberries are packed with antioxidants like anthocyanins and phenolic acids. These compounds work wonders by reducing inflammation and promoting healthier cholesterol levels. The combo of antioxidants and fiber in berries helps maintain a balanced LDL cholesterol while elevating HDL cholesterol levels. Furthermore, indulging in berries is a delicious way to incorporate more fruits into your diet.
Avocados
Avocados are packed with healthy monounsaturated fats and fiber. Monounsaturated fats work to improve your cholesterol balance. Fiber serves as a natural broom for your digestive system, helping to sweep out excess cholesterol from your body. This not only further contributes to lowering LDL cholesterol levels but also helps maintain a healthier overall cholesterol profile. Avocados also raise HDL levels, keeping your heart strong.
Fatty fish
Fatty fish like salmon, tuna, trout, mackerel, and herring are rich in omega-3 fatty acids. While these fats don't directly pump up HDL levels, they play a different but equally important role. By taming your triglycerides, a form of unhealthy fats, fatty fish contribute to better heart health. They also help lower blood pressure and diminish the chances of risky blood clots forming.
