Cholesterol is spoken about only when it starts to affect your health negatively. But did you know that there is a type of cholesterol that’s good for you and great for your heart health as well? Just like fats, not all types of cholesterol are bad. The good cholesterol is known as High Density Lipoprotein (HDL) and is required for many essential functions in the body and evidence suggests it may also improve your heart health.
On the other hand, Triglycerides (TG), Very Low-Density Lipoprotein (VLDL) and Low-Density Lipoprotein (LDL) are known as the bad cholesterol. Choosing the right types of food can help you increase your HDL while also reducing TG, VLDL and LDL. Even for someone who does not typically have any cholesterol related health issues, it is recommended to increase your HDL intake to help improve your heart health. The Indian Heart Association recommends your HDL levels should be in the range of 50-60 mg/dL and mentions every 10-point increase can cut the risk of heart disease by half.
Here are some foods that you can consume to lower TG, VLDL and LDL levels and improve HDL-to-LDL ratio to manage your cholesterol levels
- Whole Grains
- High-fibre Fruits
- Fatty Fish
- Nuts
- Chia Seeds & Flaxseeds
- Dates
- Oatmeal