Cholestrol

Good Cholesterol Foods

Many of us think that cholesterol is bad for health and find all possible ways to minimize cholesterol food intake. This is partly true. There are

good cholesterol foods

that raise only good cholesterol levels, but do not raise bad cholesterol and triglyceride levels. Consuming good cholesterol foods is nothing but consuming right kind of fats that are really good for health.

Here are some

good cholesterol foods

mentioned and this also tells about how often those foods should be consumed.

  • Consume breakfast rich in fibres –

    Fibre rich foods like wholegrain muffins, oatmeal and fruits are good to take during breakfast. A daily serving of 1 – 5 grams of fibre is needed for the body to maintain good cholesterol levels. Rice bran and oat bran are also good cholesterol foods.

  • Eat more whole grains –

    Consume more and more wholegrain breads, bagels, crackers, pancakes, waffles and muffins.

  • Eat 5 servings of fruits and vegetables daily –

    Make sure you eat 5 servings of these foods everyday with one serving at breakfast, one fruit (apple or orange) and one vegetable (tomato slices or carrot sticks) at lunch and one cooked vegetable and one salad at dinner.

  • Eat beans thrice a week –

    Beans can be taken in the form of soups, sandwiches, black bean dips or  cold bean salad. Also include soy protein foods like soy milk and tofu in plenty.

  • Eat garlic –

    Garlic contains compounds that stimulate the liver to produce less cholesterol. It can be taken in both raw and cooked forms.

  • Eat whole fruit instead of its juice –

    Skin contains the fiber and juice is the product without fiber. This is the reason consume whole fruit along with skin instead of only juice.

  • Eat foods rich in antioxidants –

    Vitamin C and E are natural antioxidants and eat more amounts of foods rich in these compounds. The good cholesterol foods include soybean oil, wheatgerm oil, Brussels sprouts, broccoli, soybeans, wheat germ, grapefruit juice, oranges, peanuts, almonds, papaya, strawberries, walnuts, sunflower seeds, cantaloupe, red and green peppers.

  • Some other good cholesterol foods include –

    Avocados, walnuts, almonds, olive oil, salmon fish and raw onion. The monounsaturated fats in these foods help to improve good cholesterol.

Leave a reply

Your email address will not be published. Required fields are marked *