KONTAN.CO.ID – JAKARTA. High levels of good cholesterol can reduce the risk of heart disease. Here are 5 foods that are effective in increasing good cholesterol levels in the body.
Cholesterol is a fat that is naturally produced by the liver.
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Cholesterol in the body is divided into two types, namely good cholesterol aka High Density Lipoprotein (DHL) and bad cholesterol aka Low Density Lipoprotein (LDL).
High levels of bad cholesterol are not good for health.
Because, high LDL can trigger various chronic diseases, some of which are stroke, heart disease, peripheral arteries, and diabetes.
Meanwhile, good cholesterol aka HDL can help reduce the risk of heart disease.
Foods that increase HD levels
Good cholesterol levels can be increased by eating several types of foods such as:
1. Olive oil
Quoting from Eat Well, olive oil is anti-inflammatory and contains oleic acid which can help increase HDL cholesterol levels and reduce the risk of heart disease.
Research shows that the elenolide compound in olive oil helps prevent high blood pressure and lowers the risk of heart disease and stroke.
2. Nuts
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Nuts contain soluble fiber and B vitamins.
Soluble fiber can help block the absorption of LDL cholesterol while increasing levels of good cholesterol in the body.
In addition, soluble fiber and B vitamins are good for heart health.
3. Soybean
Quoting from FOOD NDTV, soybeans are high in protein which can protect the body from various heart diseases.
In addition, the isoflavone content of soybeans can increase HDL levels by about 3% at any time.
4. Dark brown
The results of a study show that consuming 100 grams of dark chocolate every day can increase good cholesterol levels by 9%.
5. Telur
Eggs, nutrient-dense food. You need to know, eggs contain lecithin which can increase HDL levels up to 48% within 12 weeks.
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