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Cholesterol Diet: 10 Superfoods to Increase Good Cholesterol in Your Blood
Cholesterol Diet: Including these superfoods in your diet and maintaining a balanced diet low in saturated fat can further lower your cholesterol levels.
Cholesterol Diet: Cholesterol, a waxy molecule found in your blood, is necessary for healthy cell creation. However, having too much cholesterol can increase your risk of heart disease, leading to heart attacks, strokes, and chest discomfort. Eating well, exercising regularly, quitting smoking, limiting alcohol intake, and managing weight can help control cholesterol and reduce associated risks. Although high cholesterol can be hereditary, it is predominantly caused by poor lifestyle choices, making it both curable and preventable. A good diet, consistent exercise, and occasionally medication can lower high cholesterol.
10 SUPERFOODS THAT ARE GOOD FOR YOUR HEALTH
Olive Oil: Cooking with olive oil is a healthier choice than using vegetable oil or ghee. Extra virgin olive oil is rich in nutrients like Vitamin E and K, as well as powerful antioxidants that can reduce blood vessel inflammation and fight oxidation of LDL particles. It has also been known to improve blood pressure.
Coconut Oil: Coconut and coconut oil are the richest sources of saturated fat on Earth. However, the fats in coconut oil are metabolized differently and converted into ketone bodies in the liver. Coconut oil also reduces appetite and boosts metabolism. It is highly nutritious.
Cheese: Cheese, known for enhancing the taste of various foods, is highly nutritious. It contains calcium, Vitamin B12, phosphorus, selenium, and is a rich source of protein.
Dark Chocolate: Dark chocolate is not only delicious but also packed with antioxidants, fiber, and minerals like iron, copper, magnesium, and manganese. It is high in good fat content and has been shown to reduce the risk of heart disease.
Red Wine: Drinking one glass of red wine per day (two for men) has been known to reduce the risk of heart disease by delivering HDL to the bloodstream. However, it is not advisable to start drinking solely for this purpose, especially if you have high triglycerides. Consult your doctor before starting.
Nuts: Peanuts, walnuts, and pistachios are heart-healthy nuts packed with healthy fats and plant sterols that block the absorption of bad cholesterol. They also contain fiber and the mineral magnesium.
Fatty Fish: Fish like salmon, mackerel, tuna, and sardines are rich in Omega-3 fatty acids, which can increase HDL and decrease LDL levels. Incorporate at least two servings of fatty fish per week into your diet.
Whole Eggs: The yolk of an egg contains cholesterol but does not contribute to bad cholesterol in the blood. Eggs are loaded with nutrients, vitamins, and protein.
Full-Fat Yogurt: Real full-fat yogurt is nutritious and contains healthy probiotic bacteria that aid digestion and fight heart disease and obesity. Be cautious when choosing yogurt as some are high in sugar and low in fat.
Avocado: Avocado is high in healthy fats, especially monounsaturated fat oleic acid, which reduces inflammation in blood vessels. Avocado is also rich in fiber and has been known to lower LDL cholesterol and triglyceride levels, reducing the risk of heart disease.
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