When it comes to cholesterol, you're not alone in feeling perplexed by the phrase. Cholesterol and its effects on health have received conflicting messages throughout history, from the days of the low-fat diet to the present fad for the ketogenic diet.
Let's begin by defining it. Among its many functions, cholesterol aids in the production of hormones, the synthesis of vitamin D, the digestion of food, and other processes. Too much cholesterol in the blood may cause plaque to build and the constriction of blood vessels, which can lead to heart disease since it has a fat-like and waxy feel.
Aside from that, there is a difference between low-density lipoprotein (LDL) cholesterol and high-density lipoprotein (HDL) cholesterol (HDLs). Due to the fact that they are more prone to building in the blood vessels of our bodies, LDLs are commonly referred to as "bad or terrible" cholesterols. High-density lipoprotein (HDL) cholesterol, which transports excess cholesterol from the circulation to the liver, has been dubbed the "good" or "helping" cholesterol.
Fortunately, our food may have a positive influence on our cholesterol levels. Our blood cholesterol isn't immediately affected by consuming foods high in cholesterol—think eggs and butter. Our high cholesterol is caused by a diet high in added sweets, processed carbohydrates, and trans fats. A variety of "bad" cholesterol-lowering meals exist, as well as those that might raise "good" cholesterol (HDL). Review the list and attempt to include more of these healthy foods in your regular diet.
1. Olive Oil
In the Mediterranean diet, olive oil is an essential ingredient. It contains oleic acid, an anti-inflammatory substance that may help raise HDL cholesterol levels and reduce the risk of heart disease. High-quality olive oils, in particular, include a component called elenolide that has been shown to lessen the risk of heart disease and stroke. In addition to using olive oil in cooking and salad dressings, you can also use it to drizzle over food or dip bread in.
2. Beans & Legumes
Soluble fiber is a crucial component in increasing HDL cholesterol levels. Soluble fiber may aid in the blocking of LDL cholesterol absorption, resulting in a better HDL to LDL cholesterol ratio. Beans and legumes are high in soluble fiber and B vitamins, which help our hearts to operate properly. Beans are also diverse in terms of form, size, and taste, as well as being quite economical, making them ideal for any budget or occasion. They may be used in a variety of dishes, including Parmesan White Beans and Black Bean Tacos.
3. Salmon
Salmon is a heart-healthy source of omega-3 fatty acids and delectable food. Your risk of heart disease may be reduced by increasing your HDL cholesterol levels. Honey-Garlic Salmon with Sun-Dried Tomato Cream Sauce is great for lowering cholesterol because of the honey and garlic in the sauce. As an alternative to fish, you can get omega-3 fatty acids from walnuts, chia seeds, and even canola oil.
4. Avocado
Avocados may be best known for their ability to spruce up a slice of bread, but they also provide a slew of heart-healthy advantages. Avocados are high in monounsaturated fats and fiber, which are both good for you. Avocados have a unique combination of ingredients that may help lower LDL cholesterol and raise HDL cholesterol levels. Guacamole isn't the only way to use avocados. Avocados may be used in a variety of dishes, from savory hummus to a sweet and creamy smoothie.
5. Whole Grains
Including nutritious whole grains in your diet is a good idea if your goal is to lower your cholesterol. In fact, whole grains have been hailed as the most important food for heart health, and for a solid reason. Whole grains, including beans and legumes, are filled with soluble fiber and micronutrients that assist your body to eliminate excess LDL cholesterol, boosting your HDL to LDL cholesterol ratio. Swap white bread or refined grain pasta for whole-grain bread or noodles to increase your consumption. If you're making a stir-fry or salad, add some grains like brown rice, quinoa, or barley to bulk it out and keep your heart healthy.
6. Berries
Fiber is an excellent strategy to lower cholesterol and berries are among the highest-fiber foods you'll come across. It is possible to lower LDL cholesterol while boosting the ratio of HDL cholesterol by consuming berries such as raspberries and blueberries, which contain antioxidants and fiber. In addition, berries are a tasty method to increase your fruit consumption. For a sweet taste boost, add them to a yogurt parfait or smoothie, or sprinkle them over a salad.
7. Wine
We're ending our list with what many consider to be the most heart-healthy meal out there: wine! Resveratrol and proanthocyanidins, two potent antioxidants found in wine, particularly red, make it an excellent choice for a post-meal drink. You may minimize your risk of heart disease by increasing your HDL cholesterol levels and decreasing your LDL cholesterol levels. Women who drink one or two glasses of red wine a day are less likely to get breast cancer than those who don't drink any at all. This is something we can all get behind!