Do you have bad cholesterol? Does that make you feel apprehensive about your health? Bad cholesterol is a common problem amongst most of us, and if not taken care of at the right time, will cause complications.
Our body is responsible for the production of two different types of cholesterol. They are known as HDL and LDL. HDL is also called high-density lipoprotein.
They are considered good and healthy. The HDL will help in carrying cholesterol away from your body and will transfer it straight to the liver.
In this way, it will prevent all kinds of heart related diseases. Low-density lipoproteins, on the other hand will build it inside your arteries and affect both your brain and heart. Low HDL and high LDL usually make you prone to cardiovascular diseases.
Now we come to the top foods you should add to your meal plans to ensure the HDL levels are high enough. Here’s a list of them below:
1. Wild salmon
Wild Salmon is great for your heart. It contains omega 3 fatty acids which are full of HDL cholesterol. It would be advisable to have at least two to three servings of wild salmon per week. However, you need to remember that not all nutrients are absorbed during the digestion period. Get hold of nutrients from whole foods so that all nutrients can be absorbed.
2. Mackerel
Another dish that contains HDL cholesterol in abundance is mackerel. Adding this dish to your daily meals per week can reduce heart attacks or heart-related diseases. It contains omega 3 fatty acids which help in raising the good cholesterol. It also helps in lowering the fat in your blood.
3. Tuna
Tuna or albacore tuna can certainly be considered a HDL cholesterol food. This will not just improve your cardiovascular health, but also reduces blood pressure. The chances of developing clots are also reduced with the help of tuna. You could always bake or grill tuna in order to keep away from unhealthy fats.
4. Halibut
Halibut is another fish that protects your heart! The American Health Association has also recommended on eating this fish up to three times a week. If you don’t like this fish, just in case, you could try others such as sardines or lake trout. Another alternative would be fish oil supplements.
5. Red wine
If you thought red wine is just for facials and occasional party drinks, then you could be wrong! Red wine is one of the top HDL cholesterol foods seen today and offers a variety of benefits. One glass of red wine can increase the HDL levels by 4 mg per decilitre. However, it has never lowered LDL cholesterol levels as such.
6. Olive oil
Olive Oil is full of antioxidants that raise the HDL levels and reduce LDL levels. If you use olive oil, instead of butter or cooking spray, you will see a definite change in your heart health. Add some vinegar to it to make a good salad dressing. However, be careful! You don’t want to use too much of it. It is high in calories.
7. Canola oil
Canola is a liquid based plant oil that is full of monosaturated fats that lower bad cholesterol over time. It is wise to use canola oil instead of butter, since it is full of unhealthy and saturated fats. You could use the oil for dressing a healthy homemade salad or roasted vegetables for lunch.
8. Avocado
Avocado is one fruit that is full of monosaturated fats. It is one of the best HDL cholesterol foods! You could add sliced avocados to your fruit salad or simply spread this all over your sandwich. Using it instead of mayonnaise or butter is a better alternative any time. This will ultimately help you lower bad cholesterol.
