Deep fried food, oily curries, ghee soaked rotis are a few things one would avoid when one is on a diet to control cholesterol. But did you know all cholesterol food is not bad for the body? Cholesterol is divided into two parts: LDL and HDL. Low Density Lipoprotein leads to clogged arteries. Today we look at HDL and how good cholesterol foods are important to fight LDL.
What is HDL?
HDL or High-Density Lipoprotein: To go from point A to point B you need transport. Same theory applies for the bloodstream, for good cholesterol to be transported you need a carrier, that’s HDL. HDL also acts like a filter – it reduces and reuses LDL. Hence it is important to lower cholesterol and one way to fight it is through good cholesterol food. Following are food items that will help you boost your good cholesterol level.
Good cholesterol food: Oats
Fibrous food lowers the absorption of bad cholesterol in the bloodstream. Consumption of oats or oatmeal should be on your diet if you love deep fried food and a good drizzle of oil now and then. Why? Well simply put, oats have a high fiber content that reduces LDL in the blood.
Good cholesterol food: Nuts
Nuts – groundnuts, hazelnuts, almonds and walnuts complement drinks, but these are salted and spiced which is unhealthy. Opt for roasted nuts without added flavor. Nuts are rich in polyunsaturated fatty acids, this component helps to reduce bad cholesterol. An added bonus to nuts is the fact that they are a store house of energy.
Good cholesterol food: Omega 3
India is surrounded by sea and has several large perennial rivers, hence there is no reason to not eat fish. Indians can source natural Omega 3 from Indian salmon or raavas, sardines or trale, mackerel or bangda, Tuna or chura, and ghol fish. Omega 3 not only reduces cholesterol but also High Blood Pressure.
Good cholesterol food: Olive Oil
Several cooking shows use a good drizzle of olive oil and this method of cooking has found many takers here in India. But there is logic to this; olive oil contains antioxidants that fight bad cholesterol. If you are gorging down French fries and burgers make sure you balance it out with good cholesterol food.
Good cholesterol food: Wholegrain
Again, fiber seems to be the trick in maintaining good levels of HDL in the blood. Next time you plan to prepare a Frankie, roll or Mexican tortilla, opt for a wheat or oat base. Fiber seems to be the magical key here.
Good cholesterol food: Flaxseeds
Flaxseeds have an interesting texture that adds an extra something to your dishes, but it also produces oil. These seeds have more than one purpose – they help lower diabetes, heart diseases, and even cancer. Flaxseeds are rich in fiber and Omega 3.
Good cholesterol food: Yogurt
Bacteria present in curds are a treasure trove for enzymes that improve your digestive tract. Plus yogurt contains HDL. However, it is advisable to go for low-fat curds.
Good cholesterol food: Vegetables
Try out vegetables like broccoli, cabbage, carrots, Brussels sprouts, greens, pumpkin and sweet potatoes. These veggies have the power to control your LDL. For added benefits, add a wide range of color to your plate – include greens, orange, and yellow in your diet.
Good cholesterol food: Fruits
Bananas, pears, apples, avocados, prunes, and berries are rich in calcium, antioxidants, and fiber, but they can lower your LDL. Among fruit juices, orange juice stands at the top of the list; it’s a great way to energize, stay cool and healthy with just a glass.
Good cholesterol food: Dark Chocolate
Nowadays you can have chocolate in your sandwich, as fondue, as a dip. Make your choice but always settle for dark chocolate. You want to live long and stay ageless!