Cocoa And Dark Chocolate
How? It seems that both foods help prevent LDL cholesterol from oxidizing, which can up the risk for heart disease.
The key to reaping the benefits is enjoying cocoa and dark chocolate in a healthy context.
Instead of guzzling a sugary hot chocolate with whipped cream, stir cocoa powder into your morning oatmeal or yogurt. If opting for dark chocolate, make sure the cocoa content is at least 75 percent and stick to a 1-ounce portion.
How To Raise Your Good Cholesterol
One way is to eat a diet high in sugar and refined carbohydrates. The only problem is that youll also end up increasing your LDL cholesterol and your triglycerides. Any benefit you might get from higher HDL is cancelled out by increasing these other risk factors.
For this and lots of other reason, I suggest you limit your intake of sugar and refined carbohydrates like white bread. You dont have to go low carb. Just eat most of your carbohydrates in the form of fresh fruits and vegetables and whole grains.
Eat More Fish To Boost Hdl Cholesterol
Including fish in your diet can increase HDL cholesterol in a short period of time. In a study published in February 2014 in the journal PLoS One, researchers concluded that a diet rich in foods including fish showed an increase in the size of HDL particles in the body, which could help improve cholesterol transport through the body. The researchers saw the positive effects of a diet that included fish in as little as 12 weeks.
Omega-3 fatty acids, which are the type of fatty acids found in fish, can help increase your HDL cholesterol, Ahmed says. Two servings of fatty fish per week, including salmon, mackerel, or albacore tuna, can help you hit your omega-3 goals. Youll also get omega-3s from flaxseeds, mixed greens, and walnuts in your diet.
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How Is Cholesterol Measured
Most people with high cholesterol feel perfectly well and often have no symptoms. The best way to find out if your cholesterol is high is to have a blood test .
Visit your GP to determine whether you need to lower your cholesterol level and what action to take.
GPs can also do a heart health check, that calculates your heart disease and stroke risk.
Cook With Herbs And Spices
Herbs and spices are nutritional powerhouses packed with vitamins, minerals and antioxidants.
Human studies have shown that garlic, turmeric and ginger are especially effective at lowering cholesterol when eaten regularly .
In fact, eating just one garlic clove per day for three months is enough to lower total cholesterol by 9% .
In addition to lowering cholesterol, herbs and spices contain antioxidants that prevent LDL cholesterol from oxidizing, reducing the formation of plaques within your arteries .
Even though herbs and spices are not typically eaten in large quantities, they can contribute significantly to the total amount of antioxidants consumed each day .
Dried oregano, sage, mint, thyme, clove, allspice and cinnamon contain some of the highest numbers of antioxidants, as well as fresh herbs such as oregano, marjoram, dill and cilantro .
Summary Both fresh and dried herbs and spices can help lower cholesterol levels. They contain antioxidants that prevent LDL cholesterol from oxidation.
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Healthy Eating Tips To Lower Cholesterol
As well as sticking to a varied and healthy diet, try these tips to help you manage your cholesterol:
- Limit takeaway foods to once a week .
- Limit salty, fatty and sugary snack foods to once a week .
- Eat plenty of vegetables aim for 5 serves of vegetables every day. .
- Choose wholegrain breads, cereal, pasta, rice and noodles.
- Snack on plain, unsalted nuts and fresh fruit .
- Include legumes such as chickpeas, lentils, split peas), beans into at least two meals a week. Check food labels and choose the lowest sodium products.
- Use spreads and margarines made from healthy unsaturated fats instead of those made with saturated fat .
- Use healthy oils for cooking some include canola, sunflower, soybean, olive , sesame and peanut oils.
- Use salad dressings and mayonnaise made from oils such as canola, sunflower, soybean, olive , sesame and peanut oils.
- Include 2 or 3 serves of plant-sterol-enriched foods every day .
- Have 2 to 3 portions of oily fish every week. Fish may be fresh, frozen or canned.
- Include up to 7 eggs every week.
- Select lean meat and limit unprocessed red meat to less than 350g per week.
- Choose reduced fat, no added sugar milk, yoghurt, or calcium-added non-dairy food and drinks.
- Limit or avoid processed meats including sausages and deli meats .
If you are having trouble with your cholesterol levels, a dietitian can help you to eat healthily for your specific needs.
A Faster & Easer Solution For Healthier Cholesterol Levels
There are a few ways for promoting healthier cholesterol levels within a normal, youthful range – diet and exercise being two important factors.
Unfortunately, they take time and most people are either NOT patient or need faster results, with less effort…
This is the exact problem I ran into with my own parents.
Because of this, I needed to find a simple, easy and fast solution for promoting healthier lipid levels in less than 30 days, without the use of harmful prescription drugs, worthless supplements or following a restrictive diet.
If this is something you’re also interested in, you can easily copy this “proven formula”, implement it and start seeing and feeling results within days…
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What Is Cholesterol And What Does It Do
Cholesterol has a bad reputation, which isnt fair since its so important for so many functions. This type of fat, or lipid, helps your body make cell membranes, many hormones, including estrogen and testosterone, and vitamin D. Cholesterol is also essential for the production of bile a substance that helps your break down foods and aids in the absorption of nutrients in your intestines. Your liver makes all the cholesterol your body needs.
Get A Cholesterol Test
A simple blood test can detect the milligrams of cholesterol per deciliter of blood in your body.
The CDC recommends healthy adults have their cholesterol checked every four to six years. For those with health issues, such as obesity or diabetes, or a family history of high cholesterol, tests should be done more often.
And its never too early to get a baseline cholesterol screening for those at higher risk.
Children with a parental history of hypercholesterolemia should get tested very early on between, 2 to 10 years of age, advises Dr. Poornima.
For those with no risk factors, she recommends a baseline cholesterol screening between ages 17 to 20, as children transition from pediatric to adult care.
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Foods You Should Eat To Boost Hdl Cholesterol Levels
Cholesterol is a trigger word for many people. Heart attack and heart disease come to mind when you think of high cholesterol levels, but not all cholesterol is bad. Low-density lipoprotein cholesterol is unhealthy and comes from a diet rich in saturated fats, hydrogenated oils, and fried foods. High-density lipoprotein cholesterol is beneficial for the body, carrying cholesterol to the liver so it doesnt accumulate in the bloodstream.
In order to reduce the build up of LDL cholesterol, dietitians recommend that people avoid trans and saturated fats. These foods increase plaque build-up in the arteries and increase the risk of heart disease. Its optimal to focus on healthy fats, which help to lower LDL levels and raise HDL levels. This can help protect the body from heart disease and stroke. HDL also exhibits anti-inflammatory and antioxidant effects, which play a role in the reduced risk of heart disease.
The right food choices can do wonders for the body. A 2020 study found that the Mediterranean diet may be one of the best places to start for increasing HDL levels. This diet has demonstrated an ability to lower overall blood cholesterol in people with risk factors of metabolic disease. You can naturally increase HDL cholesterol by consuming more of the following foods.
List Of Popular Foods High In Cholesterol
It doesnt take a doctor to tell you that you shouldnt be eating fried chicken and fries every day if you are trying to maintain a healthy cholesterol level or even watching your weight in general.
But what other foods high in cholesterol should you be at least reducing in your every day diet?
If you like to get information in a more auditory and visual manner, take a look at this video where youll get to see which kids of high cholesterol foods to avoid. The key is which kids of fats the foods contain and here youll want to stay clear of saturated fats and trans fats. Its all nicely explained in the 4 minutes video below.
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What Is The Most Important Cholesterol Number
When we measure cholesterol and blood fats, were really talking about three different numbers: HDL, LDL, and triglycerides. They combine to give you a lipid profile score, but the three individual scores are most important. Here are the numbers to strive for: Total cholesterol of 200 mg/dL or lower.
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Myth: I Would Be Able To Feel It If I Had High Cholesterol
Fact: High cholesterol usually has no signs or symptoms. You may not know you have unhealthy cholesterol levels until it is too latewhen you have a heart attack or stroke. Thats why its so important to get your cholesterol levels checked at least every 5 years.1,2 Learn more about getting your cholesterol checked.
Occasionally, some people develop yellowish growths on their skin called xanthomas, which are cholesterol-rich deposits. People with xanthomas may have high cholesterol levels.
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What Is High Cholesterol
There are two major forms of cholesterol: Low-density lipoprotein or LDL, also known as “bad” cholesterol, and high-density lipoprotein or HDL, also called “good” cholesterol. LDL is the main source of artery-clogging plaque. HDL, on the other hand, clears cholesterol from your blood.
Ordinarily, your liver makes all the cholesterol your body needs. But you also get cholesterol from food. You’ll find these in many processed foods like doughnuts, frozen pizza, cookies, and crackers. You can also get it from milk, eggs, meat, and other animal products. Over time, without your even being aware, this extra cholesterol collects inside your body and begins to do damage.
Putting Together A Low Cholesterol Diet
When it comes to investing money, experts recommend creating a portfolio of diverse investments instead of putting all your eggs in one basket. The same holds true for eating your way to lower cholesterol. Adding several foods to lower cholesterol in different ways should work better than focusing on one or two.
A largely vegetariandietary portfolio of cholesterol-lowering foods substantially lowers LDL, triglycerides, and blood pressure. The key dietary components are plenty of fruits and vegetables, whole grains instead of highly refined ones, and protein mostly from plants. Add margarine enriched with plant sterols oats, barley, psyllium, okra, and eggplant, all rich in soluble fiber soy protein and whole almonds.
Of course, shifting to a cholesterol-lowering diet takes more attention than popping a daily statin. It means expanding the variety of foods you usually put in your shopping cart and getting used to new textures and flavors. But its a natural way to lower cholesterol, and it avoids the risk of muscle problems and other side effects that plague some people who take statins.
Just as important, a diet that is heavy on fruits, vegetables, beans, and nuts is good for the body in ways beyond lowering cholesterol. It keeps blood pressure in check. It helps arteries stay flexible and responsive. Its good for bones and digestive health, for vision and mental health.
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Shed The Excess Pounds
The increasing rate of obesity in the United States is the No. 1 cause of cholesterol-related issues, says Dr. Knight-Mathis. Nearly 40 percent of Americans are considered obese nearly 10 percent are severely obese, at 100 pounds over their optimal weight.
The Covid-19 pandemic made the situation even worse.
Over 50 percent of U.S. adults reported weight gain during Covid, says Dr. Knight-Mathis, whose practice focuses on adolescents. The most frequently cited number is 15 pounds, but it is likely even higher.
Extra weight leads to more cholesterol production in the liver, including LDL. When cholesterol production shifts into high gear, theres a whole lot of bad LDL for HDL to vacuum up, and it gets overwhelmed.
Extra weight also increases the risk for diabetes, which is associated with worsening cholesterol, Dr. Knight-Mathis says.
Did You Low Hdl Cholesterol Is A Risk Factor For Heart Disease Here Are Some Natural Ways To Raise Your Hdl
Written by Shraddha Rupavate | Updated : May 25, 2014 6:19 PM IST
Cholesterol is a fat/lipid that is produced in the liver and some amount of it is necessary for proper functioning of the body. If you have recently taken a lipid test to check your cholesterol levels, you must be aware about the two types of cholesterol your body produces:
We all know that high levels of LDL cholesterol can block the arteries and cause heart disease. What you should also know is that a desired level of HDL helps your body get rid of excess bad cholesterol by transporting it from the blood vessels to the liver for excretion. Therefore, a low HDL level is a risk factor for heart disease.
As Indians, we are prone to low HDL and slightly high cholesterol levels due to our genetic makeup. So a more focused approach would be to lower bad cholesterol and increase good cholesterol through diet and lifestyle changes. Here are some foods you should have to increase your HDL levels.
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Heres a summary of the 2015-2020 Dietary Guidelines for Americans:
Avoid industrial trans fats.
Replace saturated fats with polyunsaturated fats, and aim to get less than 10% of your calories from saturated fats.
Reduce calories from solid animal fats with plant oils when possible.
Prioritize seafood , lean meats, poultry, eggs, legumes , nuts, seeds, and soy products over red and processed meats as sources of protein.
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Things That Lower Hdl
But itâs not just about what youâre eating ÃÂ¢Ã¢Â¬Ã¢ itâs also about what youâre not eating. Certain types of foods and nutrients can decrease HDL, so theyâre best avoided.
Trans fats are one of the worst things for healthy HDL levels. Not only do trans fats decrease HDL levels, but they simultaneously increase LDL levels. Although the FDA is requiring that all trans fats be completely phased out of foods by January 2021, foods that commonly contain trans fats include:
- Fried foods
- Frozen foods
- Processed foods
Refined carbohydrates, like sugar, white bread, pasta and many breakfast cereals, also contribute to lower HDL levels. Cutting refined carbohydrates out of your diet and replacing them with lean proteins, healthy fats, fruits and vegetables can also boost your HDL numbers.
Treatment For High Cholesterol
Making lifestyle changes, especially changing some of the foods you eat, and regular physical activity, are very important to help reduce high LDL cholesterol.
You may also need to take cholesterol-lowering medicines to help manage your cholesterol and reduce your risk of having a heart attack or stroke. Talk to your doctor about finding the most appropriate treatment for you.
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How Can I Raise My Hdl Level
If your HDL level is too low, lifestyle changes may help. These changes may also help prevent other diseases, and make you feel better overall:
- Eat a healthy diet. To raise your HDL level, you need to eat good fats instead of bad fats. This means limiting saturated fats, which include full-fat milk and cheese, high-fat meats like sausage and bacon, and foods made with butter, lard, and shortening. You should also avoid trans fats, which may be in some margarines, fried foods, and processed foods like baked goods. Instead, eat unsaturated fats, which are found in avocado, vegetable oils like olive oil, and nuts. Limit carbohydrates, especially sugar. Also try to eat more foods naturally high in fiber, such as oatmeal and beans.
- Stay at a healthy weight. You can boost your HDL level by losing weight, especially if you have lots of fat around your waist.
- Exercise. Getting regular exercise can raise your HDL level, as well as lower your LDL. You should try to do 30 minutes of moderate to vigorous aerobic exercise on most, if not all, days.
- Avoid cigarettes.Smoking and exposure to secondhand smoke can lower your HDL level. If you are a smoker, ask your health care provider for help in finding the best way for you to quit. You should also try to avoid secondhand smoke.
- Limit alcohol. Moderate alcohol may lower your HDL level, although more studies are needed to confirm that. What we do know is that too much alcohol can make you gain weight, and that lowers your HDL level.