What foods have "GOOD" cholesterol in them?!
What foods have "GOOD" cholesterol in them?
Doctor says my bad cholesterol is too high and that my good cholesterol is too low. I need to eat more foods with "good" cholesterol in them. He mentioned that eating too much meat and cheese is not good and increases my bad cholesterol.
Answers:
You can increase the level of HDL cholesterol (good cholesterol) by the following:
1. Foods that raise HDL cholesterol include onions,and omega-3 acids. soluble fibersEat half a raw onion a day raises HDL (good) cholesterol an average of 25 percent in most people with cholesterol problems.
2. Eat at least two servings of foods high in soluble fiber. Soluble fiber is found in whole grains, oats and oat bran, brown rice, fruits such as citrus fruit, apples, grapes, etc. and legumes & lentils. The soluble fiber raises HDL levels and helps lower total cholesterol. The wholegrain are also good source of linoleic acid.
3. Use oils higher in monounsaturated fats, such as canola or olive oil. It is found that monounsaturated fats raise HDL levels.
4. Increase your consumption of omega-3 fatty acids found in fish, cold-pressed flaxseed oil, safflower oil, sunflower oil, canola oil, dark green vegetables, etc.
5. Eat at least two servings of soya (phytoestrogens) products. Tofu, tempeh, and TVP (texturized vegetable protein) may help raise high density lipoproteins levels. Include at least two servings each day.
6. Avoid trans fatty acids i.e. hydrogenated oil or vegetable shortening. Choose a liquid or semisoft variety of margarine in your diet Trans fatty acids are found in and many fast foods and french fries, baked goods such as cookies, crackers and cakes. Remember, the softer the spread, the less trans fat it contains.
7. Avoid refined carbohydrates like sugar and refined flour. These have shown to raise blood cholesterol and triglycerides.
8. Avoid food sources of cholesterol such as egg yolk, liver, kidney, brains, etc.
9. Avoid high fat dairy products such as regular milk, cheese and cream.
10. Reduce alcohol intake. However, alcohol (wine or beer) in moderation may raise HDL levels. However, if your do not drink, don't start to raise high density lipoproteins, it is not a medicine.
11. Do aerobic exercise (brisk walking, jogging, etc.) every alternate day.
http://mens-health.health-cares.net/hdl-...
I hope this info helps!
Get Smart about Fat
Eating more of some fats is actually better for your cholesterol than unilaterally cutting all fats. Replace foods high in saturated fat--fatty meats, butter, full-fat milk and cheese--with those high in monounsaturated fats. Olive and canola oils, most nuts (almonds, walnuts, pecans), avocados, peanuts, and peanut butter are all sources of monos. Although it may not have an immediate effect on cholesterol, this diet lowered triglycerides--an independent risk factor for heart disease--in a study by Dr. Ordovas of overweight men.
Cheese clogs your heart,over processed meats(hot dogs,boloney) have to much saturated fat.One food with good source of cholesterol is fish it has Omega 3.Omega three is a fatty acid that benefits the heart.It has a fat that is found in plants and pumpkin seeds.
Salmon is theonly one that I can think of right now.