Good cholesterol is known as high-density lipoprotein cholesterol, which helps reduce the level of cholesterol in the blood, sending the excess to the liver, where it is destroyed. It is produced by our body naturally, and it is recommended that we have levels above 60 mg / dL. To count on the help of this blood cholesterol reducer, we can use foods that allow us to follow a diet rich in fiber and low in fat and in addition to exercising regularly. On the contrary, the level of bad cholesterol, that is, that which remains attached to the walls of the arteries, narrowing them and making it difficult for blood to circulate, must be below. In this FastlyHealarticle, we inform you about those foods that increase good cholesterol to include them in your diet.
Table of Contents
Bluefish are rich in omega 3, a fatty acid necessary for the proper functioning of the human body. This essential oil reduces fat levels in the blood, so it helps fight bad cholesterol and helps correct blood circulation, preventing heart problems. For this reason, oily fish increases good cholesterol and reduces terrible. As if that were not enough, they are an excellent source of proteins considered of high biological value, in addition to providing iodine, magnesium, and iron. The fish considered blue are those of cold waters, among which are:
- Sardines in oil.
Dried fruits contain a high amount of fatty acids considered beneficial for the body in moderate amounts, and its consumption without salt is recommended. Some of these essential nutrients for the body are vitamins, minerals such as magnesium, calcium, and phosphorus; monounsaturated and polyunsaturated acids, which can lower bad cholesterol; fiber and antioxidants. This type of food reduces the high levels of fats in the blood. The best nuts when it comes to contributing to good cholesterol and lowering bad are:
Another product that we can add to the list of foods to increase good cholesterol is extra virgin olive oil. This is explained by its high oleic acid content, which is beneficial for the heart and liver, and not containing trans-fatty acids, which contribute to an increase in bad cholesterol and a decrease in good cholesterol. It is considered the basis of the Mediterranean diet, and it has a high content of antioxidants and vitamins. However, we must consume it in moderation since it involves a large amount of fat that could be harmful if its consumption is excessive. Olive oil helps prevent some types of diabetes, acts as an antioxidant, and benefits blood pressure. The best quality oil is extra virgin olive oil, followed by virgin olive oil and olive oil.
This product can be used in many foods, such as meat, fish, vegetables, etc.
Fruits and vegetables
Fruits and vegetables are other foods that help us increase good cholesterol. Specifically, they stimulate the elimination of excess cholesterol and triglycerides, reduce the formation of atheroma plaques and strengthen blood circulation.
Broccoli is one of the foods that reduce triglycerides, increase good cholesterol, and remove toxins. As for fruits, avocado contains unsaturated fats that have a positive impact by increasing good cholesterol and lowering bad, as well as being rich in fiber and antioxidants that decrease the absorption of fats from food. Other favorable fruits and vegetables to increase good cholesterol are:
- Brussels sprouts.
In addition to the foods mentioned above, we can find other types that help us increase good cholesterol:
- Berries. Strawberries, cranberries, and raspberries are antioxidants that increase the amount of good cholesterol and lower the bad, benefiting the circulatory system and the risk of heart problems.
- Raw onion. The onion contains inulin, which improves the intestinal flora and absorbs excess cholesterol.
- Soy lectin . It has phospholipids, the main components of good cholesterol, so its consumption will stimulate the production of this type of cholesterol.
Foods to Avoid
Just as there are foods that increase good cholesterol, others have the opposite effect. Specifically, all those products that contain trans fats. These fats increase the risk of rising cholesterol levels and cardiovascular disease. For this reason, these types of fats not only increase bad cholesterol but also decrease the good ones. Foods that contain trans fats are, in a generic way, those industrial products such as pastries, microwave popcorn, sweets, French fries, etc. As a consequence, the best prevention is not to consume industrial products.
This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
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I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.