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Friday March 31st, 2023
Given that it is now more frequently associated with LDL (low-density lipoprotein), or bad cholesterol, than HDL (high-density lipoprotein), or good cholesterol, the word cholesterol is hated in the realm of health and wellness.
LDL can build up in artery walls, reducing blood flow and raising the risk of heart attack or stroke. However, there is good cholesterol, also known as HDL (high-density lipoprotein), which can improve your health and protect your heart and other organs from the negative effects of bad cholesterol. High levels of HDL are linked to a lower risk of heart disease because it helps remove dangerous or bad cholesterol from the bloodstream. This is why it is referred to as “good cholesterol.”
The body produces cholesterol, a wax-like material that serves a variety of vital purposes, including helping to create new cells. It is connected to proteins that are known as lipoproteins and is transported through our bloodstream by these proteins.
Enhancing good cholesterol levels is one strategy to lower bad cholesterol levels. You can achieve this by giving up unhealthy lifestyle behaviors like smoking and drinking and increasing the intake of nutrient-dense foods. However, excess of everything is negative, and extremely high levels of HDL are thus harmful and can increase the chance of having a heart attack. Limiting foods high in sugar, saturated fat, and calories can also assist to raise levels of the beneficial cholesterol.
The following foods will increase your levels of good cholesterol:
1. Chia seed
Plant-based omega-3 fatty acids, fiber, and other beneficial elements can all be found in chia seeds. Your blood pressure may drop and your LDL levels may go down if you include chia seeds in your diet.
Another excellent way to consume beta glucan, the soluble fiber that can improve the HDL to LDL ratio, is through chewy whole grains.
Omega-3 fatty acids, a subclass of monounsaturated fatty acids with heart-protective properties, make up the majority of the fat in walnuts. Walnuts thereby enhance HDL, or good cholesterol, and lower total blood cholesterol.
4. Cocoa butter
It has been demonstrated that coconut oil increases both good and bad cholesterol levels. And in reality, the majority of the fatty acids in coconut oil are not composed of medium-chain triglycerides.
As the meat substitute for vegetarians, soybeans are bursting with protein, fiber, and healthy unsaturated fat. Additionally, soy’s isoflavones raise HDL levels, and phytoestrogens lower triglycerides and LDL levels to improve your lipid profile.