25 HDL Cholesterol Foods to be included in your Diet

: May 5, 2015
 
 
25 HDL Cholesterol Foods to be included in your Diet
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The world has come closer and people have gone far away from each other these days. The reason for this is the changing lifestyle. Everyone in this world is behind earning money. The desire of money for man will never be full-filled. This desire and changing lifestyle of man has put him in various problems. Now a days we have seen people suffering from cholesterol. This number is growing day by day. Every second person is facing from this type of problem. Thus there is a need to control this problem and get avoid further health problems. Our body is responsible for making two different types of cholesterol. HDL and LDL are the two types of cholesterol. HDL is known as high-density lipoprotein. This cholesterol is considered good and healthy. Now you may think why HDL is good? The reason for this question is that HDL will help in carrying cholesterol away from your body. It will transfer it straight to the liver. This will help out and prevent all kinds of heart related diseases. On the other hand Low-density lipoproteins will build it inside your arteries and affect your brain as well as heart. 
 

As HDL is good for our body let us now see what food items should be include in our diet to ensure that the HDL levels are high enough!

1.Wild Salmon:

Salmon
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Wild Salmon is a great medicine for your heart. Wild Salmon acts as a miracle for our heart. It contains omega 3 fatty acids. They are full of HDL cholesterol. Thus having wild salmon in your diet will prove the best option for increasing the HDL level. Many of the people will be advised to eat or have at least two servings of wild salmon per week. However you should also add up the other whole foods in your diet. This will help your body to absorb all the nutrients during the digestion period. This is a good way of increasing your

2.Mackerel:

Meckerel
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The presence of HDL cholesterol is abundant in mackerel. It has the presence of omega 3 fatty acids in it. You should add this dish to your daily meals. This will reduce the risk heart attacks or heart-related diseases. The presence of omega 3 fatty acids which help in raising the good cholesterol in the body. It will effectively lower the fat in your blood and promote good health..

3. Tuna:

Tuna
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Tuna or albacore tuna is a HDL cholesterol food. Tuna will improve your cardiovascular health. Tuna will effectively reduce the blood pressure. The chances of developing blood clots are also reduced with the help of tuna. Tuna can be baked or grilled. They should be cooked in this way so as to keep away from unhealthy fats.

4. Halibut:

Halibut
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Halibut is also a fish that protects your heart. Many people and Health Association have also recommended to eat fish up to three times a week. This fish-eating will lower down your LDL and increase your HDL. This will promote heart health and protect from cardiovascular problems. If you do not like this fish you can try others such as sardines or lake trout. You can also add fish oil supplements.

5. Red Wine:

Red wine
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Most of us think that red wine is just used for facials and occasional party drinks. But this could be wrong! You may consider red wine as one of the top HDL cholesterol foods seen today. It is known to offers a variety of benefits. The level of HDL will be raised by 4 mg per deciliter with consumption of 1 glass of red wine. It does not prove fruitful in lowering LDL cholesterol levels as such.

6. Olive Oil:

Olive oil
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Olive Oil is very effective because of its properties. It is full of antioxidants. The presence of these antioxidants help and raise the HDL levels. Thus. they reduce the LDL levels. You  may add up olive oil in your diet as a substitute for butter or cooking spray. This will definitely show you a change in your heart health. You may add vinegar to make a good salad dressing. Thus, it is good to raise your HDL.

7. Canola Oil:

Canola oil
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A liquid based plant that gives oil is canola. This plant is full of mono-saturated fats. This plant does the job of lowering the bad cholesterol over time. It is very easy to use canola oil. You can use it on bread instead of butter. Avoid eating butter and add up canola since it is full of unhealthy and saturated fats. Homemade salad dressings could be made healthy with this canola oil. You may also add up canola oil to roasted vegetables for lunch.

8. Avocado:

Avocado
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Avocado is one of the best fruits. This fruit is full of mono-saturated fats. It is known as one of the best HDL cholesterol foods. Avocado can be consumed by adding sliced avocados to your fruit salad. You may simply make avocado sandwich. Avocado can be used as a better alternative for mayonnaise or butter. This will drastically help you in lowering your bad cholesterol.

9. Brussels Sprouts:

Brussels sprouts is a very healthy way of diet so as to increase the good cholesterol. It completely blocks the LDL cholesterol in your body. It has the potential of refraining the fats from getting absorbed into the bloodstream. Brussels Sprout are known to have soluble fiber which are considered the best for good cholesterol levels.

10. Oranges:

Oranges
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Oranges are yet another useful way of controlling your cholesterol. They are full of antioxidants. Thus, they increase the HDL in the body. They protect your heart against various heart-related diseases. You can consume oranges as orange juice, in fruit salads or directly eating them. On an average adult should take 20 grams of oranges per day in order to have higher HDL cholesterol.

11. Lima Beans:

Lima Beans are also known to offer your body good health. These beans lowers LDL level in the body and thus prevent from various risks. It promotes the HDL in body and thus improves your cardiovascular health over time. You may cook Lima beans with some other vegetables like carrots and capsicum. You may add them up to your vegetable salad. By making this simple change in your diet, your stomach will be filled. The regular dosage of dietary fiber is needed for reducing cholesterol. This will be obtained from lima beans and thus give you a balanced health and prevent you from LDL.

12. Walnuts:

Walnuts
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The presence of polyunsaturated fatty acids in our diet is important. They help in keeping the blood vessels healthy. Thus walnuts are known to be the best source polyunsaturated fatty acids. You may eat a handful of walnuts every day to raise your HDL. You should not over eat them as they may make your over weight due to the presence of calories in them.

13. Almonds:

Almonds
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Almond are very good for our heart and brain health. You should add  a handful of almonds every day to reduce the risk of heart related diseases. Almonds are full of protein that beats flab and helps in keeping the stomach full. Almonds play a vital role in the healthy diet. The presence of Vitamin E in almonds is abundant. Thus, almonds will reduce the development of plaque in your arteries and prevent you from heart problems.

14. Hazelnuts:

Hazelnuts
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Hazelnuts are good source for increasing HDL in the body. They have the presence of omega 3 fatty acids in them. The omega 3 fatty acids will control dangerous heart rhythms. Hazelnuts are rich in polyunsaturated and monounsaturated fats. Thus they are considered a good source for a good heart and a better lifestyle!

15. Peanuts:

Peanuts
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The abundant presence of L-arginine in Peanuts is very good for our health. They improve the health of your arteries. They are known to increase the flexibility of arteries. This prevents the blood clotting. This will regularize the blood flow. This will also protect the heart from the risk of LDL cholesterol and promote HDL in the body.

16. Pistachio:

Pistachios
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Pistachio nuts would prove very helpful to your body. Pistachios are rich in plant sterols. Plant sterols is a substance that can control your cholesterol levels. Plant sterols in fact, have their presence in orange juice as well. They should be daily consumed because of the amazing health benefits that it offers.

17. Dark Chocolate:

Dark chocolate
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Dark chocolate have a very surprising effect on your health. They are known to lower bad cholesterol in your body. You may also call it the other way round that it is a great HDL food. The presence of antioxidants and flavonoids do wonders for your heart. However, you should eat it in moderation. If you consume it in excessive amounts it will only leads to weight gain.

18. Green Tea Or Black Tea:

Green or black tea
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Green tea and black tea are full of antioxidants. Antioxidants are known for controlling the cholesterol levels. You may drink three cups of green tea or black tea a day. This daily drinking of tea give you a better cardiovascular health. Thus it will also promotes better shape and skin to heart. Lowering blood pressure and controlling diabetes is effectively gained with this tea.

19. Brown Rice:

Brown rice
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Brown rice as known to be one of the best whole grain items. Brown rice reduces the LDL or bad cholesterol in the body. It does not allow the bloodstream to absorb cholesterol. You will see a very quick effectiveness of using brown rice instead of white. It proves helpful in also reducing stress. Brown rice is also effective to makes you less prone to diabetes and shed some weight.

20. Soy:

Soyabeans
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You may add up some stir fried or tofu or soy milk as a snack in your diet. They can definitely help you reduce high levels of cholesterol in your body. Soy are naturally free of cholesterol. They comprise of omega 3 fatty acids. They are great food for your cardiovascular system. However, you should also add some whole foods in your to get better results.

21. Kidney Beans:

Kidney beans
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When it comes to lowering cholesterol the kidney beans are known to be the best. Several experts have recommended to have these dark red skinned kidney shaped lentils. Various studies all over the world have proved that half a cup of kidney beans contains soluble fiber and 6 grams of total fiber. Thus the regular consumption of kidney beans will reduce LDL cholesterol. Thus the kidney beans will promote the HDL in your body.

22. Berries:

Berries
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Fruits like berries contain Vitamin E. The presence of vitamin E stops the oxidation of cholesterol. This will also reduce from building up plaque in blood vessel. Berries can fight cancer. They will also improve your bone health. People who have berries everyday have a better digestive system than the others. If you dislike berries you may try guavas, kiwis, mangoes or peaches instead

23. Eggplants:

Egg plant
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Eggplants are rich in soluble fiber. They have super low calories. However, you must know that veggies like okra, brinjal should be added up in your diet. Since they are full of nutrients you may add them in daily diet. The presence of soluble fiber in these veggies will promote HDL and reduce the LDL.

24. Fortified Foods:

Fortified foods play a wonderful role for your heart too. The examples of fortified foods are Yogurt, orange juice and cranberries. These foods are known to reduce your cholesterol levels from 6% to 15%. You may add these foods in you daily diet. This will promote the HDL in your body. These foods will reduce the risk of various heart problems and cardiovascular problems.

25. Sweet Potatoes:

Sweet potato
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Sweet Potatoes are known to promote amazing benefits to your body. They are mostly used as a substitute for white potatoes. Sweet potatoes have a low glycemic index present in them. Thus the low glycemic index in it stops your blood sugar from elevating. They contain Vitamin A, fiber, and lycopene. Thus they increase the level of HDL in the body. Thus they reduces the LDL in body. Thus the presence of soluble fiber in sweet potatoes will maintain the heart health.


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