Foods rich in HDL Cholesterol

foods raise your hdl cholesterol, foods boost hdl cholesterol, Foods rich in HDL Cholesterol

People are in general worried about their cholesterol levels and find it tough to decide over the foods to be included in their diet. In reality, the maintenance of a healthy heart is easier than expected and also not expensive. Nature provides all the types of foods needed to keep ourselves healthy. If people are healthy, it naturally implies that people do have a healthy heart. Cholesterol levels needs to be in check for maintenance of the healthy heart. Through research, some of the best foods have been identified to be rich in good cholesterol or the HDL cholesterol. Hence these foods are found to be good for the heart.

The top ten foods are as follows

1. Brown Rice
The constituent from brown rice which reduces the cholesterol levels is the oil and not the fiber content. In order to make it a whole-protein but low saturated fat diet, it is best to combine beans along with brown rice. Beans constitute the protein part of the diet and brown rice constitutes the low saturated fat part. In addition to the benefit of low saturated fat, brown rice contains vitamin B and natural magnesium and a plenty of healthy fiber content.

2. Beans
Fresh green vegetables have been long since known to be a rich source of protein and fiber. Especially, beans are one of the best sources. Beans can decrease the LDL cholesterol or the bad cholesterol levels and boost up the levels of HDL cholesterol or the good one.

3. Salmon
Salmon fish is a rich source of proteins and omega 3 fatty acids, both of which are necessary for the maintenance of a healthy heart. American Heart Foundation (AHA) has recommended the serving of salmon fish for a number of two times per week. Other fishes namely sardines, tuna, herring and anchovies have been also found to contain the required fatty acids.

4. Garlic
This had been found to contain medicinal properties and hence used in Ayurvedic Medicine since thousands of years. Allicin, rich component of garlic, has been found to be very effective in killing micro organisms like bacteria and fungi. Garlic has the property to regulate digestive properties. Many of the studies have indicated that garlic possess the ability to reduce cholesterol levels in addition to the lowering of the frequency of occurrence of blood clots.

5. Grapes
Fruits similar to vegetables constitute a healthy diet. Grapes in particular, can shield the heart and the blood by combating the free radicals which can lead to the increase in the levels of LDL cholesterol. The antioxidants namely flavanoids present in the grapes are responsible for destroying the free radicals.

6. Apples
In addition to grapes among fruits, apples also are so good for health. This is the reason behind the proverb “An apple a day keeps the doctor away”. The constituent of apple, pectin which is a soluble fiber can protect the heart by lowering the LDL cholesterol levels.

7. Cinnamon
Cinnamon is one of the spices that have been useful. Just by consuming a half teaspoon of cinnamon daily it is possible to lower the levels of triglycerides and LDL cholesterol and in addition, lowers the blood sugar levels.

8. Nuts
The nuts that have been effective in reducing the blood cholesterol levels are hazel nuts, olives, almonds and walnuts. They are able to lower cholesterol since they contain huge amounts of polyunsaturated fatty acids (PUFA). They can again sustain the elasticity of the blood vessels.

9. Blueberries
Similar to grapes, blueberries also contain antioxidants which are able to prevent the oxidation of LDL.

10. Soy Protein
Soy protein is the recommended component in many diets. It is rich in fiber, minerals, vitamins and PUFA. Daily consumption of 25 g of soy protein is recommended to lower LDL levels.