10 Food sources of good cholesterol & bull; hello healthy

As a basic ingredient for hormone formation, cholesterol is needed to carry out bodily functions. However, the difference in density in cholesterol causes cholesterol which triggers the accumulation of fat in the blood vessels. Good cholesterol or what is known as High-density Lipoprotein (HDL) is a type of cholesterol that is useful in preventing atherosclerosis and maintaining overall heart health. HDL levels in a person can change at any time and even tend to decrease, one that affects it is diet.

Relationship between HDL and overall cholesterol levels

Total cholesterol levels consist of HDL, LDL (Low-density lipoprotein), and VLDL (Very-low-density lipoprotein). HDL includes only 20-30% of total cholesterol, while the combined LDL and VLDL, which are classified as bad cholesterol, have a proportion of 70-80% of total cholesterol. The total cholesterol limit is generally around 200mg / dL and if it reaches or exceeds 240mg / dL it is considered risky.

The increase in total cholesterol levels is generally due to an increase in LDL and a decrease in HDL. Thus, cholesterol in the body has a lower density or density. HDL itself functions to prevent fat accumulation in blood vessels. If the HDL level is high, the accumulation of fat in the blood vessels is more likely to occur when cholesterol is distributed in the blood.

In men and women, there are differences in HDL levels where women generally have higher HDL levels. The risky HDL level in men is if it is less than 40 mg / dL, while in women it is about 50 mg / dL. The higher the HDL level, the smaller the risk of damage to blood vessels.

What do we eat can affect good cholesterol levels?

HDL is basically a fat protein produced by the liver and intestinal wall. What we eat will determine 20% of the total cholesterol produced by the body. In addition, the type of nutrition absorbed by the intestine will determine which type of fat protein is produced (HDL or LDL). HDL is usually obtained from various complex carbohydrates and fats in fruits and vegetables, but several types of fat in animals are also needed to increase HDL levels.

HDL levels can also decrease if a person takes drugs containing the hormone testosterone and anabolic steroids. Therefore, avoiding the use of these drugs or by increasing the consumption of fiber and fat from plants can minimize HDL deficiency.

Sources of good cholesterol from food

Some processed foods that are high in fat and carbohydrates can increase LDL and lower HDL levels. However, some foods have fiber and fat that are good for increasing HDL and preventing fat buildup in blood vessels.

1. Egg - Despite their reputation for being high in cholesterol, eggs have good fats to help the body produce HDL. This is proven in a study that shows one egg per day for 12 weeks can increase HDL levels by about 20 mg / dL. Eggs are basically safe for consumption but the effects of the study were only observed in healthy people.
2. Seed and pod plants - such as black beans, kidney beans, lentils and navy beans are rich in soluble fat and contain folic acid which is good for the heart's blood vessels. This type of food can also be processed in a variety of ways without significant loss of nutrients.
3. Whole grain - Just like whole grain foods, whole grains are rich in soluble fat and can easily be found in whole grain breads.
4. Fatty fish - is a sea fish that has a dense meat texture and is rich in omega-3s, such as salmon, mackerel, tuna and sardines. Omega-3 is a very good component to produce LDL by consuming 2 fish per week. If you have limited allergies, omega-3 supplements can also help meet these nutritional needs.
5. Chia seeds and flaxseed – both are alternative options in a vegetarian diet to help support omega-3 adequacy. Consumption of chia seeds can be used as an addition in cooking however flaxseed should be consumed whole so that when it reaches the intestine the omega-3 nutrients can be absorbed completely.
6. Nuts - such as peanuts, Brazil nuts and almonds contain good fats and fiber to produce HDL. Nuts in general also contain plant sterols which can limit the absorption of excess cholesterol. Nuts can be consumed as a snack but watch your calorie intake.
7. Soybean - does not have the specific content to directly increase HDL levels, but is a good alternative to meat substitutes because it is rich in vegetable protein.
8. Fiber-rich fruit - like prunes, apples and pears have specific fiber that can increase HDL levels and lower LDL.
9. Nutritional sources of antioxidants - such as avocados, oranges, berries, dark chocolate and vegetables such as kale, beets and spinach. Antioxidants are compounds found in many foods and can increase HDL levels. A study shows that HDL levels have increased with antioxidant consumption of about 0.65% of normal levels.
10. Olive oil - although it is not a food source that is eaten directly, the use of olive oil can increase HDL levels because it contains good fats. Olive oil can be used for frying or for cooking at a temperature that is not too hot. Olive oil can also be used in salads and in addition to stir-fries and soups.

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