As soon as we hear the name of cholesterol, everyone starts worrying about bad cholesterol. Which is not good at all for the body and especially heart health. But along with bad cholesterol, there is also good cholesterol in the body. Which is called high density lipoprotein. The body needs this good cholesterol. But when bad cholesterol increases in the body, the amount of HDL decreases. Start eating these foods to increase the amount of good cholesterol in the body.
what is good cholesterol
High density cholesterol acts like a cleaner and removes bad cholesterol and plaque from the blood. Good cholesterol helps in reducing the risk of heart disease, heart attack and stroke by removing plaque from the arteries and blood vessels.
Whole grains
Including whole grains in the diet helps increase good cholesterol.
monounsaturated fat
Monounsaturated fats are healthy fats and help increase HDL. Include these fats instead of other harmful fats. Olive oil, peanut oil, avocado, almonds, hazelnuts, peanut butter, pumpkin seeds, sesame seeds.
Soluble fiber will increase good cholesterol
Soluble fiber present in oats, fruits, vegetables, pulses helps in increasing good cholesterol. According to studies, soluble fiber helps in increasing good cholesterol by reducing bad cholesterol.
Omega-3 Fatty Acid
Diet rich in omega 3 fatty acids includes walnuts, flaxseeds. Eating these supplies omega 3 to the body. Which increases the level of HDL and reduces the risk of cardiovascular diseases.
Calcium
Several studies have shown that calcium supplements help raise cholesterol, including high HDL levels.