6 Good Cholesterol Foods You Need To Include In Your Diet

High level of cholesterol in our blood can increase the risk of heart disease and stroke. A few simple dietary changes can help bring down bad cholesterol levels and increase good cholesterol levels. To increase good cholesterol levels, we should get to know the foods that helps increase HDL cholesterol. Not surprisingly, the foods that raise good cholesterol are traditional foods that our ancestors having been consuming for so many years.

Cholesterol is a fat like substance found in our body. Our body needs certain amount of cholesterol to perform vital functions. But when the cholesterol levels exceeds the normal amount required by the body, it can lead to many health problems like blocked arteries, heart attack, stroke, etc. Cholesterol is carried in the blood by two types of protein. One is low density lipoproteins also referred to as LDL. The other is high density lipoprotein also referred to as HDL.

# Garlic

If you are suffering from high cholesterol levels, try consuming garlic regularly. Garlic contains a compound called allicin which helps lower cholesterol. You can consume raw garlic easily by soaking it in honey. But if you don’t want to consume raw garlic, you can try taking garlic supplements too. There also enteric coated garlic supplements available now, it will prevent garlic odor very effectively.

# Oily Fish

Since fish is rich in omega 3 fatty acids which lowers LDL cholesterol, it is good to regularly include fish in our diet. Some of the best varieties of fish for reducing high cholesterol levels or wild caught salmon, tuna and mackerel. Try consuming fish weekly twice or thrice regularly. But if you don’t like fish or if you are allergic to it, try taking a fish oil supplement.

# Soy Products

Try to consume unprocessed soya products in moderation regularly. Soy protein helps to lower LDL cholesterol and raise HDL cholesterol. Though fermented soya products like tempeh are not easily available in India, we do get soya milk and tofu easily in the markets. We can include soya milk in smoothies and tofu easily in stir fries.

# Vegetables

Another simple tip that will greatly help lower high cholesterol levels is consuming adequate amount of vegetables every single day. They are very filling as they are high in fiber, low in fat, cholesterol free and are full of vitamins and antioxidants that helps lower cholesterol levels. Try to consume a wide variety of vegetables, here at home we make a lot of vegetable based dishes on a regular basis. When cooking with vegetables opt for steamed vegetables or stir fry vegetables instead of deep frying them.

# Whole Fruits

Try to include whole fruits regularly in your diet. Fruits are rich in vitamins and antioxidants that are very good for our heart and they are also full of fibre that that helps reduce cholesterol levels. Even consuming high fat fruits like avocado will greatly help as it lowers LDL levels very significantly as it is rich in unsaturated fat.

# Extra Virgin Olive Oil and Sesame Oil

Try to use oils like extra virgin olive oil and sesame oil for cooking instead of oils that are rich in saturated fat. Studies have shown that olive oil lowers LDL cholesterol and raises HDL cholesterol. When buying oils, try to buy cold pressed oils for best results.