8 best foods for increasing HDL cholesterol.
Experts have singled out 8 foods as particularly effective at raising “good” cholesterol levels.
Diet is crucial in determining overall health, alongside regular exercise and adopting an overall healthy lifestyle.
Changes in cholesterol levels are among the many lifestyle-related illnesses that have been increasingly linked to the widespread consumption of processed and ultra-processed foods.
It’s essential to let you know that there is also “good cholesterol,” despite the widespread belief that high cholesterol levels harm one’s health. In case you weren’t aware, there are two types of cholesterol: LDL (the “bad” kind) and HDL (the “good” one).
Plaque forms on the arterial walls when there is too much “bad” cholesterol in the body. This can cause a chain reaction of adverse health effects, the most serious being cardiovascular issues.
As a result, increasing levels of “good” cholesterol are advocated as a treatment by many medical experts.
Now, how precisely can you do that? Eating well is just as crucial to staying at a healthy weight as working out frequently and overall living a healthy lifestyle.
Let’s all agree that most of our health problems will go if we start eating better and exercising regularly.
Can you explain what HDL is?
LDL, or low-density lipoprotein, is the bad cholesterol, and HDL, or high-density lipoprotein, is the good cholesterol.
Total cholesterol is made up of good (HDL), bad (LDL) cholesterol, and triglycerides (a kind of fat carried in the blood).
HDL functions similarly to a vacuum cleaner in the body by removing excess cholesterol from the blood.
When it’s at a suitable concentration in the blood, it helps clear the arteries of excess cholesterol and plaque.
The chemical is processed by the liver and then eliminated.
In the long run, this lessens your likelihood of developing cardiovascular disease and thus decreases your chances of experiencing a heart attack or stroke.
Positive High-Density Lipoprotein (HDL) Profile.
If you’re trying to lower your cholesterol levels, a diet that consists of a bagel with cream cheese in the morning,
fried chicken for lunch and ice cream for dessert is not the best option.
The saturated and trans fats included in these foods come from animal products.
The levels of bad (LDL) and overall cholesterol can rise.
What effect does a diet have on cholesterol levels?
Contrary to popular belief, various medical and environmental factors, rather than food, are responsible for raising HDL levels. You can boost your HDL levels by preventing or avoiding these things:
A sedentary lifestyle, being overweight, developing type 2 diabetes, experiencing inflammation, and smoking all contribute to this.
Certain hormones like estrogen and thyroid hormones can raise HDL levels in the blood.
Exercise Respected Source and Moderate Consumption of Alcohol Studies have shown a positive relationship between HDL and Trusted Sources.
A healthier HDL to LDL ratio can be achieved through dietary changes that reduce LDL levels.
Here are 8 healthy options that can boost HDL:
Prunes, apples, and pears are all high-fiber fruits that can aid in lowering cholesterol.
Dependable Information Regarding Your Total Cholesterol Levels
You can cut them up and mix them into your morning bowl of cereal or oatmeal or make a healthy and filling smoothie. They make for a delicious midafternoon snack or dessert in unadorned form after a meal.
It would be best if you ate fish because of its high concentration of omega-3 fatty acids.
Doing so can help reduce levels of LDL cholesterol that are harmful to your health. Pick a fish high in fat, like rainbow trout, for your meal.
This category includes types of fish, such as salmon, mackerel, albacore tuna, and sardines.
Typical Ingredients: Olives, Salt, and Olive Oil
Published in 2019, research shows that the heart-healthy fat in olives and olive oil can reduce the inflammatory effects of LDL cholesterol.
Extra-virgin olive oil is best used at low to medium temperatures when other oils and fats are more suitable because they tend to oxidize when heated. Salads, sauces, and post-cooking seasoning dressings can benefit from extra-virgin olive oil.
Extra-virgin olive oil should only be used in moderation because of the high number of calories it contains.
The USDA considers extra virgin olive oil a healthy fat, and one tablespoon is a serving size.
4-The Chia plant’s seeds.
They are referred to as a “superfood” since they contain many good nutrients.
As a consequence of the fact that they contain omega-3 fatty acids that are obtained from plants, fiber, and other nutrients that have the potential to lower LDL levels, they come highly recommended.
is a whole grain that contains an appropriate amount of beta-glucan, a soluble fiber that can aid in maintaining
a healthy HDL to LDL blood lipid ratio.
Like many other grains, barley has several health benefits.
6-Legumes and beans
Soluble fiber is abundant in whole grains, but it is also found in beans and legumes. Beans, peas, lentils, and other legumes are available for experimentation, including lentils, black beans, and kidney beans; besides kidney beans and navy beans, you can also use black-eyed peas.
Beans and other legumes are an excellent addition to a variety of side dishes and salads, such as this white bean and kale soup prepared in an Italian manner or this corn and kidney bean salad prepared in a Cajun style.
The spicy Southwestern black bean chilli can also be made on a weeknight for a quick and easy meal for the whole family.
In particular, walnuts have a high concentration of omega-3 fatty acids, which are helpful to the health of the cardiovascular system and may be found in plenty of walnuts.
Dietician Lovneet Batra claims that eating walnuts can lower your blood’s total cholesterol level while concurrently increasing your HDL
As a plant-based soybeans alternative to meat, they are a great source of healthy unsaturated fats, fiber and protein. Soy contains flavones that improve your lipid profile, as stated by Lovneet Batra: “Also, if phytoestrogen is present, they reduce LDL and triglyceride levels, thereby improving your lipid profile.”
Now that you have these ideas, we urge you to make some of these meals a regular part of your diet for your health. However, remember that moderation is essential.