Top 5 best Foods to Raise Good Cholesterol in your body

Top 5 best Foods to Raise Good Cholesterol in your body

 Top 5 best Foods to Raise Good Cholesterol in your body .Eating certain foods can help boost levels of good cholesterol (HDL-high density lipoprotein). Here is a list of foods that raise good cholesterol:

 Top 5 best Foods to Raise Good Cholesterol in your body

Foods to Raise Good Cholesterol

    • Some healthy vegetable oils:
    1. Coconut Oil: Although coconut oil is rich in saturated fats, eating it in reasonable quantities may have a positive effect on heart health and on levels of good cholesterol. This oil may help raise levels of good cholesterol, which may make you less prone to heart disease.
      Coconut oil may also help curb appetite and improve metabolism, which may also have a positive effect on the circulatory system. However, it is believed that this oil may raise levels of bad cholesterol, so it is best to handle it with caution.
    1. Olive oil: According to a huge scientific review, olive oil may be the only type of monounsaturated fat that can lower the risk of heart disease.
      Some of the benefits of olive oil for the heart stem from the ability of this type of potential oil to raise good cholesterol and improve the body’s ability to benefit from it, as virgin olive oil contains high levels of polyphenols, which are important antioxidants that may have a positive effect on good cholesterol.
  • nuts
    If you are looking for foods that raise good cholesterol, nuts may be a good choice, especially types such as walnuts, almonds, and peanuts. Nuts are a good source of nutrients that may support HDL levels, such as unsaturated fats, vitamins, minerals, and dietary fiber.
    Nuts are a healthy source of protein that can be used as a substitute for some high-fat protein sources, such as meat.
    Nuts may also help reduce bad cholesterol levels, which can have great benefits for the circulatory system.
    • Fatty fish
      While we review foods that raise good cholesterol, we must mention fatty fish, as this type of fish may help promote heart health and raise levels of good cholesterol. The benefits of fatty fish in this regard are mostly due to their richness in omega-3 acids, and these acids are healthy fats that may help:
    1. preventing infections that may affect the body.
    1. improving the ability of the cells lining the blood vessels to carry out their functions.
      Omega-3 fatty acids may also help lower bad cholesterol and triglycerides. To benefit from fatty fish and omega-3 acids, you can take fish oil supplements or eat fatty fish in moderation, such as salmon, sardines, and mackerel.
    • Certain types of vegetables and fruits
      Fresh fruits and vegetables are low in fat and rich in minerals, vitamins, and fiber, which may help improve cholesterol levels.
      Vegetables and fruits whose peels have a purple color are among the most natural fruits capable of raising good cholesterol levels. These fruits are rich in anthocyanins, which help raise good cholesterol by fighting inflammation and protecting cells from damage caused by free radicals.
      Examples of these fruits are the following:
    1. Violet grapes
    1. beetroot
    1. eggplant
    1. Black raspberries
    1. Blueberry
    1. Red cabbage
  • Other foods: The following foods may also help reduce bad cholesterol levels and improve the level of good versus bad cholesterol, such as legumes of all kinds and oat flakes.

Recommendations for raising good cholesterol

After we reviewed a list of foods that raise good cholesterol, here are some additional recommendations that may help raise levels of this healthy type of cholesterol:

  • Exercising several days a week, at least 30 minutes into each exercise session.
  • Avoid habits that may negatively affect HDL levels, such as drinking alcohol and smoking.
  • Try to lose excess weight or maintain a healthy weight as much as possible.
  • Follow a low-carb diet.

Also read :Mulberry leaves and their benefits for your health

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