Density Of Blood HDL (Good Cholesterol) Boosting Foods: Hey guys, today I am sharing some useful information about density of blood. In this article you will learn how could you boost your blood density and which food helps you in it.
Density Of Blood HDL (Good Cholesterol) Boosting Foods
What Exactly Is HDL?
When most people think of cholesterol, they picture “bad” or “high” cholesterol. It isn’t the case. However, your body necessitates a specific type of cholesterol known as “good” cholesterol.
The good kind of cholesterol, high-density lipoprotein (HDL), is what you want to have. LDL (low-density lipoprotein) is a dangerous form of cholesterol that should avoid at all costs. Total cholesterol comprises HDL, LDL, and triglycerides, a type of fat found in the blood.
HDL acts as a cholesterol-sucking vacuum cleaner in the body. When your blood cholesterol is at normal levels, it flushes out the bad stuff and sends the good stuff to your liver. The liver is responsible for removing it from your body. Finally, this aids in the reduction of cardiovascular disease, heart attack and stroke risks.
What Are HDL Levels Considered To Be Ideal?
Getting a cholesterol blood test at age 20 is recommend by the American Heart Association. If you have a family history of heart disease or are very overweight or obese, talk to your doctor about obtaining a heart screening sooner rather than later.
A HDL concentration of 60 milligrams/deciliter (mg/dL) or more is considered optimal. When HDL in your blood is less than 40 mcg/dL, you have low HDL cholesterol. HDL cholesterol levels should be between 40 and 60 mg/dL, with 60 mg/dL ideal.
What Is The Impact Of Eating On Cholesterol?
Having a bagel with cream cheese for breakfast, lunch, dinner, and dessert isn’t the best way to control your cholesterol levels. Saturated and trans fats can find in these foods. They have the potential to raise your levels of both LDL and total cholesterol.
HDL levels is raising by a variety of medical and environmental factors, not just-food. To raise your HDL, avoid eating or drinking anything that lowers it.
- A life of inactivity
- The second kind of diabetes
Hormones including estrogen and thyroid hormone raise HDL levels. HDL levels are boosting by both physical activity and moderate alcohol use.
Making the appropriate meal choices can help lower your bad cholesterol (LDL) and raise your good cholesterol (HDL) to lower your LDL.
One Tablespoon Of Extra Virgin Olive Oil
Low density lipoprotein (LDL) cholesterol has an inflammatory effect on your body, but olives and olive oil include a heart-healthy lipid that can help reduce that impact.
High temperatures cause the extra-virgin olive oil to degrade. Therefore use it instead of other oils and fats when cooking at low to moderate heat.
salad dressings, with extra-virgin olive oil and flavor cooked items afterward with it. Add chopped olives to salads or soups like this Sicilian fish soup for a little extra flavor.
Legumes And Beans
Soluble fiber can be found in a variety of plant foods, including beans and legumes. Use beans like black beans, black-eyed peas, kidney beans, navy beans, lentils, and others as a source of protein.
The amount of folate in canned beans is about half that in dry cooked beans. Folate is a vital B vitamin that promotes heart health.
In addition to being fantastic in salads like this Cajun corn and kidney bean salad or soups like this Italian white bean and kale soup, legumes and beans may also be used as the main ingredient.
Whole Grain Is Unprocessed Grain
A diet high in whole grains like bran and cereals, such as brown or wild rice, may help lower blood cholesterol levels on both LDL and total levels. As a result, your HDL cholesterol levels go up. Since these foods are high in fiber, specifically soluble fiber, which has been shown to reduce bad LDL cholesterol levels.
Whole grains are made up at least half of your daily diet. That can be as easy as a warm bowl of oats for the morning, whole-grain bread for lunch, and brown rice for dinner. It doesn’t have to be complicated.
Fruits High In Fiber
The LDL cholesterol in your blood can reduce by eating fruits high in fiber, like prunes, apples, and pears, while your HDL cholesterol is raise.
Slice them and add them in to your morning porridge or oats, or blend them together for a refreshing smoothie. Snack on them during the day or save them for the evening as a sweet treat.
Fish That Are Too Fatty To Eat
LDL cholesterol can reduce by eating foods high in omega-3 fatty acids, such as fish. Consider foods that are higher in fat, like:
- Tuna albacore
- Trout, especially rainbow
Two servings of fish each week is a good goal.
Fish oil or krill oil supplements may be an option if you don’t like fish or don’t eat enough of it to meet your omega-3 requirements. In a single pill, these OTC omega-3 supplements contain nearly 1,000 mg of oil. However, they fall short of providing the same health benefits as food.
Brazil nuts, almonds, pistachios, peanuts, and other nuts are high in heart-healthy lipids like omega-3 fatty acids. Additionally, they’re high in fiber and contain phytosterols, which are compounds found in plants. Plant sterols prevent your body from absorbing cholesterol.
Eat a couple of ounces as a snack or in your meals. When it comes to sides, steam-sautéed green beans with almonds and parsley are an easy but elegant way to serve green beans.