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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 

March 16, 2021 By Falguni Bhojak 1 Comment

Top Foods To Lower Cholesterol Levels

lower cholesterol levels

High cholesterol is one of the common causes that leads to heart diseases. Luckily, there are a few good natural food sources to help you lower cholesterol levels. When you start working on your eating habits along with other lifestyle modifications like no smoking, reducing alcohol, being physically active and exercising daily, you will not only see the improvement in your cholesterol levels but also your overall health.

Which Foods Can Lower Cholesterol Levels? 

Eating more fruits, vegetables and wholegrains, including healthy fats and protein in our meals, may help lower cholesterol levels in your blood. Some of these foods include:

  1. Whole Grains: Including high-fiber, whole grain food in your diet can help lower cholesterol levels. Oats and barley contain a soluble fiber called beta-glucan which helps in lowering LDL levels. Starting your day with a bowl of oatmeal is the best choice. Quinoa is a great choice too with its antioxidant, Vitamin B and fiber content which helps in reducing cholesterol levels.
  2. Nuts: Fiber, protein and antioxidant rich nuts which are also high in monounsaturated fat like almond, pecan, walnuts and pistachios help in lowering cholesterol levels. Just make sure you limit the intake to a handful of nuts a day to limit the calorie intake.
  3. Fruits: are high in fiber, potassium and pectin – a type of soluble fiber which helps in lowering LDL. Some fruits good for lowering cholesterol level are apples, avocados, grapes, strawberries, oranges and other citrus fruits rich in Vitamin C. 
  4. Fatty Fish: Salmon, tuna and mackerel are rich in omega-3 fatty acid – which helps in lowering triglyceride levels. They help in reducing inflammation and increase the level of good cholesterol. So, eating fish 2-3 times a week is good for heart health.
  5. Vegetables: Being high in vitamins, minerals, fiber and low in calories, vegetables help in lowering cholesterol levels. Vegetables like carrot, okra and eggplant are good sources of soluble fiber, which can help you lower cholesterol levels.
  6. Beans: are high in soluble fiber and they take time to digest, keeping you full for longer. You can include any beans from kidney beans to chickpeas to black eyed peas and any other.
  7. Healthy Fats: Replace saturated fats with monounsaturated fats like olive oil, canola oil and polyunsaturated fats like flax seeds, soy, sunflower seed oil. These are said to help you lower your LDL level and boost your HDL level.

So, include at least 3-5 portions of fruits and vegetables each day along with a handful of nuts. 

Prepare your food by grilling, poaching, roasting, boiling, baking instead of deep frying to reduce fat intake.

“The Foods We Choose, Make A Difference.” – Michael Greger

We hope this article helps you make better food choices to lower cholesterol levels! Do let us know your thoughts in the comments below! For more on nutrition, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play. 

#BeTheForce 

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