GOQii

Blog

  • HOME
  • HEALTHY LIVING
  • FITNESS
  • HEALTHY RECIPES
  • USER STORIES
  • KARMA
  • BUY GOQii

August 14, 2022 By Roopa Tandur 1 Comment

6 Good Cholesterol Foods You Must Eat

good cholesterol foods

When someone mentions cholesterol, all we think about is bad cholesterol and heart disease. But there are good cholesterol foods which are quite important for our body. Many functions such as synthesis of Vitamin D and hormones, formation of cell membranes and structure, take place in the presence of good cholesterol. 

What is Good Cholesterol? 

Good cholesterol includes High-Density Cholesterol (HDL) which helps remove bad cholesterol i.e. Low-Density Cholesterol (LDL). In the right amount, HDL helps remove LDL by sending it to the liver. Eating foods high in saturated increases LDL levels, thereby increasing one’s risk for heart diseases and stroke.

While exercising, keeping a check on your sleep, stress, alcohol intake and quitting smoking are all important for maintaining healthy cholesterol levels, there are certain foods which also help us maintain our cholesterol levels. So let’s take a look at good cholesterol foods!

  1. Nuts and Seeds: They are high in healthy fats like monounsaturated and polyunsaturated fats (Omega 3 and Omega 6) and low on saturated fats which help lower LDL cholesterol. They are a good source of Alpha Linoleic acid which helps reduce inflammation and improve total fat percentage. They prevent oxidation of LDL cholesterols with free radicals, reducing plaque formation. They are also a good source of plant-based protein and fiber which give you a feeling of fullness. They also have a good amount of micronutrients which make them an ideal post-workout meal. Please note that if you have allergies to nuts and seeds, avoid them. 
  2. Avocados: They are tasty and nutrient-rich. They have a high amount of Oleic acid which is a monounsaturated fat that helps reduce inflammation and risk of heart disease. Studies show that avocados help reduce LDL cholesterol by 10% and total cholesterol by 8%. Avocados being high in fiber and healthy fats help in feeling full for a longer time.
  3. Fatty Fish: Salmon, mackerel, tuna and sardine have a good amount of Omega 3 fatty acids which are very beneficial for vital organs like the heart, brain and lungs. They also have vitamin D and A which help in good bone and eye health. These fishes are particularly good in reducing death rates due to myoca rdial infarction and arrhythmia. They also help lower plaque build-up in arteries, lower risk of CVD. But these fishes are known to have a lot of contaminants. Cleaning them thoroughly before consuming is very important.
  4. Eggs: They have a bad reputation due to their fat content, but not all fat in eggs are bad. Eggs have monounsaturated and polyunsaturated fats which are heart healthy along with saturated and trans fats which raises your bad cholesterol levels. 1 egg helps you easily include a days ¼ of fat serving. So including eggs in breakfast easily helps you include healthy fats in your diet. It also supports weight loss by preventing cravings through the day. Egg is a complete food with macro and most of the micronutrients. Egg is also a good source of protein. Helps improve Vitamin D levels by aiding in its absorption. Having whole eggs by people who are already at risk of high cholesterol levels may worsen the condition, so include egg white as most of the fat and cholesterol in eggs comes from its yolk.
  5. Complex Carbs: These include whole grain cereals like millets, wheat bran, oats, brown rice, fruit and vegetable fiber that contain longer chains of sugar which take a long time for digestion and conversion into glucose which the body can utilize for energy. Including 2 servings of whole grain cereals helps lower bad cholesterol as the fiber in these foods helps in its removal from the body and improves HDL cholesterol levels.
  6. Lentils and Pulses: Including these in your diet is an easy and inexpensive way of getting macro and micronutrients. Lentils are a good source of polyphenols which help reduce inflammation and also prevent many life threatening diseases including some types of cancer. Proteins in lentils help prevent constriction of blood vessels and they also improve HDL levels and reduce LDL levels. Lentils are also a good source of folate which prevents accumulation of homocysteine which is a trigger factor for heart disease. 

We hope this article helps you understand the difference between bad cholesterol and good cholesterol foods as well as what to eat in order to stay healthy. For more tips, check out Healthy Reads or ask an expert by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

Search

Recent Posts

  • Your Guide To Organic Food
  • Healthy Eating: Vegetable Appam
  • Are Cruciferous Vegetables Bad For Thyroid?
  • 7 Tips To Help You Drink Water The Right Way
  • How to Burn Fat With Exercise

Stay Updated

Archives

  • January 2023 (29)
  • December 2022 (31)
  • November 2022 (30)
  • October 2022 (31)
  • September 2022 (30)
  • August 2022 (31)
  • July 2022 (31)
  • June 2022 (30)
  • May 2022 (31)
  • April 2022 (30)
  • March 2022 (31)
  • February 2022 (25)
  • January 2022 (26)
  • December 2021 (20)
  • November 2021 (19)
  • October 2021 (17)
  • September 2021 (14)
  • August 2021 (16)
  • July 2021 (18)
  • June 2021 (20)
  • May 2021 (17)
  • April 2021 (18)
  • March 2021 (18)
  • February 2021 (11)
  • January 2021 (10)
  • December 2020 (9)
  • November 2020 (5)
  • October 2020 (12)
  • September 2020 (10)
  • August 2020 (7)
  • July 2020 (4)
  • June 2020 (8)
  • May 2020 (12)
  • April 2020 (14)
  • March 2020 (14)
  • February 2020 (6)
  • January 2020 (7)
  • December 2019 (7)
  • November 2019 (10)
  • October 2019 (10)
  • September 2019 (6)
  • August 2019 (11)
  • July 2019 (13)
  • June 2019 (13)
  • May 2019 (12)
  • April 2019 (14)
  • March 2019 (14)
  • February 2019 (14)
  • January 2019 (20)
  • December 2018 (13)
  • November 2018 (9)
  • October 2018 (11)
  • September 2018 (11)
  • August 2018 (23)
  • July 2018 (13)
  • June 2018 (22)
  • May 2018 (16)
  • April 2018 (23)
  • March 2018 (17)
  • February 2018 (13)
  • January 2018 (18)
  • December 2017 (13)
  • November 2017 (25)
  • October 2017 (21)
  • September 2017 (20)
  • August 2017 (7)
  • July 2017 (11)
  • June 2017 (12)
  • May 2017 (14)
  • April 2017 (9)
  • March 2017 (6)
  • February 2017 (7)
  • January 2017 (11)
  • December 2016 (10)
  • November 2016 (8)
  • October 2016 (9)
  • September 2016 (7)
  • August 2016 (12)
  • July 2016 (11)
  • June 2016 (10)
  • May 2016 (12)
  • April 2016 (17)
  • March 2016 (18)
  • February 2016 (8)
  • January 2016 (6)
  • December 2015 (4)
  • November 2015 (9)
  • October 2015 (8)
  • September 2015 (10)
  • August 2015 (13)
  • July 2015 (10)
  • June 2015 (12)
  • May 2015 (9)
  • April 2015 (13)
  • March 2015 (9)
  • February 2015 (6)
  • January 2015 (12)
  • December 2014 (14)
  • November 2014 (11)
  • October 2014 (6)
  • September 2014 (14)
  • August 2014 (14)
  • July 2014 (7)
  • June 2014 (3)
  • May 2014 (8)
  • April 2014 (5)
GOQii Trail Challenge Kamal Chandran

Triumphing Over My Mind, Body & Soul At The GOQii Trail Challenge | Kamal Chandran

Imagine an event where each and every person has a unique tale to tell, despite having taken similar paths or adventures. Have you ever gone through it? We’re about to share the experience of Kamal Chandran, Group Head - HR at GOQii, who participated in the … [Read More...]

Rishikesh Ayre

The Right Guidance With Gradual Change – Rishikesh Ayre User Journey

Do you want to make a positive lifestyle change but don’t know how? Does it take every ounce of motivation for you to move? Do you need a nudge in the right direction? These are all valid questions and you’re not alone. Sometimes, we want to begin something new but don’t know where to start. […]

Alpesh Patel

How Alpesh Patel Lost 20kg in 9 months | GOQii Health Stories

Habits often determine whether you will or won’t lead a healthy life. Our Player Alpesh Patel realised this when his sedentary lifestyle led to various health issues. He knew it was time to make a positive change. Here’s how he took the decision to write his own #HealthStory by making a positive change in his […]

Hema Sangani - Reducing medication

The Art Of Reducing Medication & Getting Healthy With GOQii

If you speak to anyone who has lost weight the right way and maintains their health, you’ll begin to understand that it is an art that requires patience, dedication and consistency. Without these, your health will spiral downwards. Our Player Hema Sangani realised this as she took the decision to get healthy with GOQii. Here’s […]

  • HOME
  • HEALTHY LIVING
  • FITNESS
  • HEALTHY RECIPES
  • USER STORIES
  • KARMA
  • BUY GOQii

Copyright ©2016 GOQii