Cholesterol Diet: Eating these can increase good cholesterol and protect the heart

Cholesterol Diet: Eating these can increase good cholesterol and protect the heart

Cholesterol is present in the blood. The body needs cholesterol to create healthy cells. But if it is too much, the chances of heart disease will increase. Risks of high cholesterol levels include stroke, heart attack, and chest discomfort. Cholesterol can be kept under control by diet and regular exercise. First, if you want to get rid of this problem, you should limit smoking and drinking habits. Also keep the weight under control. Make sure to include these ten superfoods that dissolve cholesterol and are good for health in your menu.

Olive oil: Cooking in olive oil is better than cooking with vegetable oil or ghee. Extra virgin olive oil contains nutrients like vitamin E and K and powerful antioxidants. Some of these antioxidants reduce blood vessel inflammation. Fights oxidation of bad cholesterol cells. Improves blood pressure. This is why healthy olive oil is better than vegetable oil.

Coconut Oil: Coconut oil is a rich source of saturated fats. 90 percent of its fatty acids are saturated. Reduces appetite. Makes less food. This oil boosts metabolism by supplying 120 calories per day. Packed with nutrients.

Cheese: Cheese is thought to be unhealthy. Junk foods help to increase the taste. But it’s not as bad a diet as everyone thinks. Highly nutritious. It contains all the goodness of milk including calcium, vitamin B12, phosphorus and selenium. Protein is a great source. A slice of cheese provides the body with 6.7 grams of protein. That is equivalent to a glass of milk.

Dark Chocolate: Dark chocolate is another delicious food that dissolves cholesterol. Studies show that people who eat it have a lower risk of heart disease. Dark chocolate protects the skin from damage. Fights signs of aging.

Red wine: Drinking a glass of red wine a day can reduce the risk of heart disease. This is because it provides good cholesterol to the blood stream. But if triglycerides are high, it is better not to drink red wine. It is important to consult a doctor before taking it.

Nuts: Nuts like peanuts, walnuts, pistachios provide heart healthy fats. They provide plant sterols that inhibit the absorption of bad cholesterol in the blood. These are high in fiber and magnesium. Nuts can be added to smoothies, breakfast and fruit salad. Those who want to lose weight should take it in moderation.

Olympic fish: Fatty fish like salmon are rich in omega 3 fatty acids. They increase good cholesterol and reduce bad cholesterol. Eat at least two servings of fatty fish per week to increase healthy cholesterol. If proper fish is not available then fish oil supplements can be taken as per doctor’s advice.

Eggs: Many people eat egg white only. Leave the green yolk, which is rich in fat and cholesterol. But this habit is unhealthy. A medium-sized egg contains 168mg of cholesterol.

Yogurt: Yoghurt is a must-have that provides healthy probiotics. Apart from improving digestion, it helps fight heart disease and obesity.

Avocado: Unlike other fruits, avocados are full of fats instead of carbohydrates. This fruit contains 77 percent fat. It reduces inflammation in the blood vessels and provides various health benefits. Great source of fiber. Reduces triglycerides levels and prevents the risk of heart diseases.

Note: Information collected from various studies and researches has been provided here as usual. It is not a substitute for medical professional advice. Be sure to include this food in your diet only after consulting a doctor or a nutritionist. This information is for your information only.

Also Read: Don’t make these mistakes while cooking eggs- they will change the taste of your cooking

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