Good Cholesterol Foods

Good Cholesterol Foods

The cholesterol level in a person is determined by two factors, genetics and life style. You can’t do anything about genetics but you can control your cholesterol level easily by changing your lifestyle . There are two types of cholesterol in your body that is good and bad cholesterol.

The healthy level of cholesterol in blood is 200 milligrams of cholesterol in every deciliter of blood. If your levels of cholesterol increases beyond this limit then it may increase your chances for getting heart diseases, strokes etc.

Bad cholesterol which is otherwise called LDL is the major reason for developing heart disease, strokes etc. The considered level of LDL must be below 100 mgdl and if it is between 130 to 159 mgdl then you are in borderline. If it is between 160 to 189 mgdl then you are at great risk and a level of LDL above 190 mgdl is considered as serious.  The level of good cholesterol which is called HDL must be around 50 mgdl in men and in women it is between 50 to 60 mgdl. HDL will help you to transmit the cholesterol developed in the liver to a substance which can be easily ward off from the body and reduces your risks for heart problems.

Ways to Increase Your Good Cholesterol Levels

Fiber Rich Foods

Foods that are rich in soluble and insoluble fibers can help you to lower your risk of getting strokes. If the food is rich with fibers then it will give you a feeling of fullness and thus help you to maintain your weight. More over soluble fiber rich foods help you to reduce the LDL levels and it includes beans, oats, barley, citrus fruits etc. So include high fiber cereals, whole grains, legumes, beans, fruits and vegetables in your diet.

Onion and Garlic

Include as much  garlic and onion possible in your diet and it may help your liver to regulate the production of cholesterol.

Avoid Saturated and Trans fats

Saturated fats are seen in  dairy products which contain whole milk, tropical oils, fatty cuts of meat etc. Similarly Trans fat are seen in foods made out of hydrogenated oils and fats. As per the expert recommendation the amount of saturated fat must be around 10 grams per day. Hence try to have foods that contain polyunsaturated and monounsaturated fats. Avocados, olives, olive oil, canola, nuts are good sources of monounsaturated fats while sunflower oil, corn oil, soybean oil etc are rich in polyunsaturated fats.

Practice regular exercise and avoid the habits of taking alcohol and smoking.