When you think of cholesterol, you probably think of “bad” or high cholesterol. But there’s also a “good” type of cholesterol that your body needs.
High-density lipoprotein (HDL) is the good kind of cholesterol and the kind you want. Low-density lipoprotein (LDL) is the bad kind of cholesterol and the kind you want to keep in check. HDL is like a vacuum cleaner for cholesterol in the body. When it’s at healthy levels in your blood, it removes extra cholesterol and plaque buildup in your arteries and then sends it to your liver. Your liver expels it from your body. Ultimately, this helps reduce your risk of heart disease, heart attack, and stroke.
Grapes / Red wine –
However, red wine shouldn’t be consumed if you also have high triglycerides. If you don’t already drink, you shouldn’t start just for the heart-healthy benefits. The link between heart disease and alcohol reported in many studies may be due to other lifestyle factors, such as physical activity and diet, rather than alcohol.
Also, other foods such as grapes or red grape juice may contain some of the same components found in red wine that are suggested to reduce the risk of heart disease.
Flax-
Ground flax seed can be sprinkled onto your morning cereal, oatmeal, salads, dips, or yogurt, or added to baked goods. Flaxseed oil is a welcome addition to salad dressings or smoothies.
Avocado –
Add slices of avocado to salads, soups, chilis, or sandwiches. Guacamole is a great option, too. Just be sure to reach for low-calorie dippers, like carrots, -, and tomatoes, instead of high-calorie, high-salt tortilla chips.
Beans and legumes –
Like whole grains, beans and legumes are a great source of soluble fiber. Reach for black beans, black-eyed peas, kidney beans, navy beans, lentils, and others.
High-fiber fruit-
Fruits with a lot of fiber, such as prunes, apples, and pears, can lower your LDL level, and raise your HDL level.
Omega-3 fatty acids, which are found in fish, can lower your LDL. Look for fattier options, such as:
- salmon
- mackerel
- albacore tuna
- sardines
- rainbow trout
Aim for two servings of fish per week.
