Bad cholesterol levels like triglycerides can create heart problems, and blockages, and affect the functioning of the liver and kidneys. Apart from medications making lifestyle changes like eating healthy and exercising regularly can make a huge difference in lowering bad cholesterol levels.
Importantly, eating certain healthy food items can boost the good cholesterol levels in the body thereby cutting down on health issues.
Beans and legumes
Soluble fiber is very much important for boosting good or HDL cholesterols as they block the absorption of bad or LDL cholesterols thereby maintaining a healthier ratio of HDL and LDL cholesterol.
Legumes and beans contain B vitamins as well as soluble fiber that supports the proper functioning of the heart. Since they are available in a wide range of shapes and varieties, it is possible to include them in the diet by making various recipes.
Salmon
Salmon is not only delicious but extremely good for health. It is full of omega-3 fatty acids that boost the good cholesterol levels in the blood thereby lowering your risk of getting heart disease.
In the case you do not eat fish, it is possible to obtain omega-3 fatty acids by including canola oil, chia seeds, and walnuts in your diet.
Olive oil
It is rich in anti-inflammatory compounds as well as oleic acid that boosts HDL cholesterol levels. Olive oil also contains an elenolide compound that prevents hypertension and lowers the chances of stroke and heart disease.
Olive oil can be included in multiple ways in your diet by adding it as a salad dressing or drizzling it over dishes or in dips.
Nuts and seeds
Nuts and seeds are enriched with unsaturated fats that are extremely good for health and keep the cholesterol levels in the body under control.
You must include chia seeds, omega-3 fatty acids, pumpkin seeds, walnuts, and almonds in your daily diet to reap the benefits of these naturally available food varieties.
Berries
High-fiber fruits like berries contain antioxidants that keep the LDL cholesterol levels in control and increase the HDL cholesterol in the body.
Berries like blueberries and raspberries are very delicious and can be used in smoothies, to flavour yogurts, to boost sweetness in dessert, or as a topping of a salad.