Cholesterol is a type of lipid which is essential for our body, it is very important for making body cells, hormones and Vitamin D. It is produced naturally in our body or liver which is made from some food items like meat, egg, dairy products etc. However, there are two types of cholesterol, good cholesterol and bad cholesterol.
Good cholesterol is good for our health but bad cholesterol is bad for our health, it causes heart attack but good cholesterol is very important for our body, it cleans bad cholesterol from the blood vessels, thereby reducing the risk of heart stroke. Let us know what is good cholesterol and bad cholesterol and what you should do to increase good cholesterol.
Types of Cholesterol
Cholesterol is of three types –
LDL (Low Density Lipoprotein) Bad Cholesterol – It deposits plaque on the walls of arteries which obstructs the flow of blood and due to this increases the risk of heart attack and stroke.
HDL (High Density Lipoprotein) – It is essential for our body, it helps in cleaning the excess LDL cholesterol in the arteries by taking it back to the liver, which reduces the risk of heart disease.
Triglycerides – This is also a type of fat found in the blood which our body uses for energy, but if it also accumulates in excess quantity in our body, then it increases the risk of heart disease.
How to increase good cholesterol?
Because good cholesterol is good for us, you can include certain foods in your diet to increase it. Let’s learn about them: –
- Include fatty fish like salmon and mackerel in your diet; they are rich in omega-3 fatty acids.
- Eat fruits and vegetables rich in antioxidants and fiber. Eat fruits like oranges and apples, and vegetables like spinach, broccoli, and carrots.
- Consuming whole grains can be beneficial for you, including whole grains like oats and brown rice, which are good for good cholesterol.
- Green tea and dark chocolate also control cholesterol levels. Green tea contains antioxidants, and dark chocolate contains flavonoids, which control cholesterol levels.
- Olive oil and avocado oil also control cholesterol levels.
Do’s and Don’ts for Raising Cholesterol
To increase good cholesterol, include plenty of fiber-rich foods in your diet. Additionally, consume plenty of fruits and green vegetables. A balanced diet is good for your body. Choose unsaturated fats over saturated and trans fats, and replace white bread and pasta with brown rice and whole grains; these are very beneficial for your health.
You should stop consuming processed meat, red meat, high sugar foods and drinks, and avoid fried and deep fried foods as they are very bad for your health and increase bad cholesterol levels.
