Rich Sources of Good Cholesterol

Rebecca Lewis February 12, 2015

Cholesterol, like fats, has gotten a bad rap for years. When people hear about “cholesterol”, they often freak out. And that’s because too much cholesterol is widely linked to heart disease – one of the leading causes of death worldwide.

But how true are these claims? Unfortunately, not all cholesterol are bad for you. There’s “good cholesterol” and there’s “bad cholesterol”. The former is needed by your body and actually protects your heart, whilst the former puts so much strain on your cardiovascular system by contributing to plaque build-up which in turn can clog arteries and make them less flexible. According to experts, good cholesterol (HDL) acts like scavenger that carries bad cholesterol (LDL) away from the arteries and back to the liver, where it is broken down and flushed from the body. A healthy level of good cholesterol provides an individual protection from heart attack and stroke.

And when it comes to supplying your body with good cholesterol, there are a few foods that are worth adding in your diet. Here they are:

Avocado

Many people steer away from avocado because they think it is fatty. And that’s right. This fruit is high in fats, but heart-healthy monounsaturated fats. What’s more, it is packed with beta-sitosterol – healthy compounds that reduce the amount of cholesterol absorbed from food. The combination of beta-sitosterol and monounsaturated fat makes the avocado an excellent cholesterol buster.

Oats and Barley

Oatmeal is widely known for its bad cholesterol-lowering effect. But other whole grains are worth the praise, such as barley. Aside from that, both are high in fibre, which makes you feel full for longer, reducing your appetite for foods that are terribly high in bad cholesterol, such as crisps and saturated fats.

Fish

Fish like salmon, sardines and albacore tuna are naturally high in omega-3 fatty acids, which have been shown to lower LDL cholesterol and triglycerides. Experts recommend eating at least two servings of fish every week, preferably fatty fish, by far the richest sources of fish-oil omega-3s.

Red Wine

A little alcohol in moderation is good for you. According to a 2000 study by Rockefeller University, occasion clinking of glasses can raise HDL, or "good" cholesterol. Red wine may be particularly more beneficial as it is rich in antioxidants.

Olive Oil

Instead of butter or vegetable oil, use olive oil for cooking. Doing so does not only reduce the bad cholesterol level in your body, but also raises the good one.

Nuts

Another food many people avoid are nuts. Many of us think that nuts are source of fats and bad cholesterol. Actually, nuts are packed with fats. But like avocado, those are good fats. A 2010 analysis of 25 studies found that just about any type of nut can lower bad cholesterol. So instead of croutons, sprinkle nuts in your salad, toss some in your cup of yoghurt, or get a handful of these delicious nuts and make them your afternoon snack.

Apple

It’s true that an apple a day can keep the heart doctor away. And that’s because a medium-sized apple contains about 4 grams of LDL-lowering soluble fibre, or about 17 per cent of your recommended daily intake.

Strawberries

A 2008 study by the researchers from Clinical Nutrition & Risk Factor Modification Centre, St Michael’s Hospital, Toronto, Ontario, Canada, found that supplementing a heart-healthy diet with strawberries had similar results to adding oats to a heart-healthy diet.

Beans and Lentils

A 2008 study from Arizona State University found that people who ate a half a cup of beans a day over a 24-week period lowered their cholesterol by 8 per cent. Beans and lentils are high in fibre too, which keeps you full for a longer time.