Top 10 Foods for Raised (HDL) Cholesterol Worldwide.

You can find all the food items of the world on this site which is very famous and it is good for your health.

 

Yogurt :

Several studies have examined the effect of eating yogurt on cholesterol levels. A 2013 study linked yogurt consumption to healthier blood pressure and cholesterol levels. they also showed higher levels of high-density lipoprotein (HDL), or "good" cholesterol.


 

Fish :

Replacing meats high in saturated fat with healthier alternatives, such as fish, is a smart strategy for improving cholesterol levels. Certain types of fish also provide heart-healthy omega-3 fatty acids. Good choices include salmon, albacore tuna (fresh and canned), sardines, lake trout, and mackerel.

 

Eggs:

People with high cholesterol often wonder if it is okay to eat eggs, as egg yolks are rich in cholesterol. In general, this should be fine for most people, as the cholesterol in eggs does not have a significant effect on blood cholesterol. It is far more important to limit the amount of saturated fat you eat.

 


Beans and legumes:

Legumes and pulses, including baked beans, kidney beans, chickpeas, lentils and peas, can help lower cholesterol levels. this is equivalent to a small can or about a third of a 400 g (large) can of cooked beans. Pulses are high in vegetable protein and fiber. They lower blood cholesterol in several ways.

 


Dark Chocolate:

Eating dark chocolate and cocoa alone does not have any major effects on heart health. Chocolate doesn't raise cholesterol levels, but it doesn't seem to lower cholesterol levels either.

 


Fruits :

A 2016 study published in the journal Nutrients showed that an antioxidant-rich diet raised HDL levels in relation to triglycerides. 5 High antioxidant foods include nuts, dark chocolate, berries, beets, purple cabbage, red grapes, kale, spinach, red bell peppers, and other deeply colored fruits and vegetables.

 


OLIVE OIL:

Regardless of the type, olive oil is high in monounsaturated fatty acids, with about 75% by volume. When substituted for saturated fat, monounsaturated fats help lower your "bad" LDL cholesterol. The health benefits of olive oil have been attributed to its antioxidant and anti-inflammatory properties.

 


Walnuts:

Total cholesterol levels decreased by 9% during the nut diet but decreased by only 5% when eating the no-nut diet. Similarly, LDL, "bad," cholesterol levels decreased by about 11% during the nut diet and about 6% during the no-nut diet. The cholesterol ratio also improved with walnuts.

 


Soy foods :

Possibly. Although eating soy-based foods may slightly lower your low-density lipoprotein (LDL, or "bad") cholesterol levels, the American Heart Association concludes that soy does not significantly reduce cholesterol.

 


Green tea:

A meta-analysis from the American Journal of Clinical Nutrition shows that green tea reduces total cholesterol in the blood, including LDL or "bad" cholesterol, by 2.19 mg/dL. However, green tea did not affect HDL, or "good" cholesterol.



 

40 views

Recent Posts

See All