If you’re concerned about your heart health, one of the most important things to monitor is your high-density lipoprotein (HDL) levels. HDL, or high-density lipoprotein, is often called good cholesterol because it helps remove excess cholesterol from your blood and reduces your risk of heart disease. HDL cholesterol carries low-density lipoprotein (LDL), also known as bad cholesterol, to your liver, where it can be broken down and eliminated from your body. Healthy levels of HDL in your blood are linked to a reduced risk of heart disease and stroke.
A normal HDL cholesterol level is between 40-60 mg/dl for men and 50-70 mg/dl for women. However, many people struggle to maintain normal HDL levels. However, there are still many strategies you can use to increase your HDL cholesterol levels and keep your heart healthy!
In other words, the foods you eat play a big role in raising your cholesterol levels, and choosing foods wisely can help lower your cholesterol levels.
Foods that provide nutrients like fiber and healthy fats help lower cholesterol. Soluble fiber binds to cholesterol and its precursors in the intestines and prevents fats from leaving the body before they enter the bloodstream. There are certain plant sterols and stanols that also prevent the body from absorbing cholesterol.
Here are 5 superfoods that help improve good cholesterol levels:
1. Oats
A bowl of oatmeal is truly a superfood that can effectively improve good cholesterol. Steel-cut oats are the least processed variety, providing you with a large amount of soluble fiber, of all whole grains. Evidence suggests that about 5-10 grams of soluble fiber can reduce total cholesterol and LDL (bad) cholesterol. Enjoy your healthy oatmeal with some sliced bananas or strawberries for an extra boost of soluble fiber.
2. Beans/Legumes
All of these are rich in soluble fiber. Soluble fiber helps keep you full and slows down the emptying of your stomach, making them an ideal food choice for those trying to lose weight. Beans are good for your heart, and soluble fiber helps lower cholesterol. It may be time to add more to your diet by adding a generous amount of legumes like chickpeas, kidney beans, soybeans, peas, etc.
3. Nuts
Nuts are packed with heart-healthy unsaturated fats, vitamins, and minerals. Studies have shown that eating about 30-60 grams of nuts like almonds, walnuts, and peanuts will increase good cholesterol and lower artery-clogging LDL cholesterol.
4. Fatty fish
Consuming fish rich in omega-3 fatty acids two to three times a week is great for protecting the heart from lipid damage. Omega-3 fatty acids in fish reduce LDL cholesterol, reduce triglyceride accumulation in the blood, and protect the heart from arrhythmia.
5. Vegetables and fruits
Vegetables and fruits are indispensable foods in your regular diet, they are a storehouse of heart-protective nutrients, phytosterols, and soluble fiber. All of these nutrients are helpful in reducing LDL cholesterol.
