We have all heard of cholesterol and know the disastrous effects it has on the body. But only the bad cholesterol (LDL) is to be feared, while the good cholesterol (HDL) should be taken into account when determining our diet.
But dietitians find that the term can make us feel a little confused. From the time when the low-fat diet was recommended to the time when the keto diet gained ground, there seem to be mixed messages around cholesterol and how it affects our health, writes adevarul.ro.
What is cholesterol and how it can affect us
Cholesterol is a fat-like substance in our blood that our bodies need to help make hormones, make vitamin D, digest food, and more. Because it is similar to fat and has a waxy texture, too much cholesterol in our blood can cause plaque to build up on the inside of blood vessels and narrow them, which can lead to heart disease.
But not all types of cholesterol are the same. There are two main types: low-density lipoprotein (LDL) and high-density lipoprotein (HDL). LDL is often referred to as “bad” cholesterol because it is more likely to build up in blood vessels. Instead, HDL is called the “good” cholesterol because it picks up excess cholesterol in the blood, including LDLs, and brings it to the liver, where it can be broken down and excreted.
Fortunately, diet can positively influence our cholesterol levels. And no, cholesterol-containing foods—eggs and butter—do not directly affect our blood cholesterol. It turns out that too many added sugars, refined grains and trans fats are what raise our cholesterol. But there are foods that lower “bad” (LDL) cholesterol, but also some foods that can help increase “good” or HDL cholesterol.
Foods that increase the level of “good” cholesterol
1. Olive oil
Olive oil is a staple of the Mediterranean diet. It is rich in the anti-inflammatory compound, oleic acid, which can help raise HDL cholesterol levels and lower the risk of heart disease. Research also suggests that elenolide, found in olive oils, especially high-quality olive oils, helps prevent high blood pressure and lowers the risk of heart disease and stroke.
2. Straw
In addition to being delicious, salmon is rich in heart-healthy omega-3 fatty acids. Omega-3 fatty acids help raise HDL cholesterol in the blood, which can reduce the risk of heart disease. If you don’t like fish, there are plenty of vegan sources of omega-3s, such as walnuts, chia seeds, and canola oil.
3. Beans and legumes
An important ingredient in raising HDL cholesterol levels is consuming soluble fiber. They can help block the absorption of LDL cholesterol, leading to a healthier ratio of HDL to LDL cholesterol. Beans and legumes are excellent sources of soluble fiber and B vitamins that keep our heart working at its best.
4. Avocado
Avocados are rich in healthy monounsaturated fats and fiber. This combination of nutrients allows the fruit to help clear LDL cholesterol while increasing HDL cholesterol levels.
5. Whole grains
Whole grains have been touted as the #1 food for better heart health. Similar to beans and legumes, whole grains are full of soluble fiber and vitamins that help the body eliminate excess LDL cholesterol, improving the ratio of HDL to LDL cholesterol.
6. Nuts and seeds
Walnuts are full of healthy unsaturated fats and fiber that help keep cholesterol levels in check. Seeds like chia are also packed with omega-3 fatty acids for even more HDL-boosting benefits. Top your salad with pumpkin seeds, add walnuts over oats, or blend almonds into a delicious pecan-almond butter to enjoy their benefits.
7. Berries
Increasing your fiber intake is a great way to improve cholesterol levels, and berries are some of the richest in fiber. The combination of antioxidants and fiber in berries like raspberries and blueberries help keep LDL cholesterol under control while increasing the proportion of HDL cholesterol.
8. Vin
We round out our list with the most fun heart-healthy food: wine! Red wine in particular contains powerful antioxidants, namely resveratrol and proanthocyanidins. These compounds have been found to raise HDL cholesterol levels while lowering LDL cholesterol levels, reducing the risk of heart disease. Research suggests that moderate consumption of red wine, which is one glass per day for women and two glasses per day for men, may be protective.
2023-07-29 18:50:45
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