What foods to eat to increase good cholesterol?

Bad cholesterol and good cholesterol, how to distinguish a healthy diet? In this article, we give you all the information about the good cholesterol to choose.

Every year in France, according to figures from the Ministries of Solidarity, Autonomy and Disabled People, cardiovascular or cardio-neurovascular diseases are the second leading cause of death with 140,000 dead. In women, it is indeed the first cause of death. Among the causes of mortality highlighted, cholesterol is in third position. So, what food to increase good cholesterol? To answer this question, let’s take a look at cholesterol together.

What are the different types of cholesterol?

There are so far two types of cholesterol. The bad cholesterol (LDL) and good HDL cholesterol.

The bad cholesterol (LDL)

Low Density Lipoproteins (LDL)” for Low Density Lipoproteins in French or bad cholesterol poses cholesterol in certain tissues of the body which will form plaques and fatty deposits on the walls of the arteries. This activity then causes big health problems in the perspective that it prevents the blood from corresponding to the heart and the brain. Hence the serious risk of stroke.

What level of bad LDL cholesterol is dangerous?

When the rate LDL cholesterol is higher than 1.6g/l in your body, it is considered dangerous. However, if your health is problematic, i.e. you are recognized as a person with a weak immune system, the rate recommended LDL cholesterol should be less than 1.3g/l. Generally, seniors over 50 are the people affected by this restriction.

The good HDL cholesterol

High Density Lipoprotein (HDL)” for High Density Lipoproteins or good cholesterol will play the role of bad cholesterol cleaner. Indeed, when you consume the good cholesterol, it goes to capture the cholesterol molecules that have landed in the tissues of the arteries to then lead them to the liver. The latter then takes care of eliminating them through the digestive tract thanks to your bile. Clearly, the role of good cholesterol is to remove as much bad cholesterol as possible from your body tissues.

What is the recommended good cholesterol level?

The recommended good cholesterol level for men should be higher than 1.0g/l. In women, the level of good cholesterol must be higher than 1.3g/l. According to the website of Lab Test Online, you must ensure that your good cholesterol level does not fall below 0.4g/l. At this stage, the risk of stroke is imminent.

What foods are recommended to increase your good cholesterol?

We have made a list of foods low in saturated fat. Since, all foods with a high content of saturated fat are responsible for the expansion of bad cholesterol in your body. So you need to reduce your consumption of creamof delicatessenof red meatsof butters. Also, consider reducing foods with trans fats as hydrogenated vegetable fat. Recommended foods low in bad cholesterol and high in good cholesterol are:

1. Legumes

Consume them green to retain their minerals. Legumes are rich in provitamin A. It is therefore super powerful antioxidants that have the ability to reduce the risk of cancer. In addition to this vitamin, legumes are also rich in vitamin B9 or folic acid. This vitamin reduces the risk of stroke. In addition, legumes contain minerals like magnesium, potassium, zinc and iron. You must therefore consume it every day to increase your good cholesterol level. To do this, you have the choice of eating the bean which is the richest of legumes, lentils, red beans, split peas, Chickpeas, carrots, tahini.

2. Beans

High in fibre, grains contain healthy fats, antioxidants, minerals and vitamins (vegetable protein, omega 3, vitamin E, iron, calcium, manganese, zinc, potassium, copper, phosphorus, vitamin B1 and B6 recognized for their anti-fatigue property according to Doctissimo). The grains recommended for this purpose are:

  • barley
  • oats
  • groats
  • Quinoa
  • Brown rice
  • Bulgur
  • spelled
  • Millet
  • Amaranth
  • Sesame
  • Poppy
  • Squash
  • Sunflower
  • Linen
  • chia
  • Hemp
  • Buckwheat

3. Dairy products

Some dairy products can raise your bad cholesterol levels if you’re not careful. For example milk high in fat, yogurt with added sugar, cheese too high in fat. For this, prefer the opposite. That is to say, of natural yogurtfrom skimmed milk, cheese with zero fat.

4. Fruit

Fruits are essential to accompany you in your quest for good cholesterol. They are rich in vitamins A, C, potassium, antioxidant. This prevents the oxidation of bad cholesterol. So they can reduce the risk of stroke. Relevant fruits that you can add to your diet are:

  • apricot
  • The mango
  • The kiwi
  • The mandarin
  • orange
  • The Peach
  • The melon

5. Seafood

Seafood helps raise your good cholesterol levels. You should therefore add them to your food daily in a lot of moderation. But not all. The recommended ones are:

  • Salmon
  • Trout
  • Sardine
  • Mackerel
  • Herring
  • Crabs
  • Shrimp
  • Lobster

Ultimately, we advise you to add to all this food, physical activity daily. Thus, you quantitatively reduce the risk of developing cardiovascular diseases.

You may also be interested in:

⋙ What are the 5 worst foods for osteoarthritis?

⋙ Yoga: 10 postures in which you can hurt yourself

⋙ These 4 habits help you wake up better in the morning, according to researchers

⋙ Domestic accident: 40% of falls in the elderly are serious

Leave a Comment