There are many nutritious, tasty sources of good cholesterol foods. These wonder foods raise the level of your HDL, the so-called "good" cholesterol, or lower the "bad" LDL cholesterol in your blood. A publication in the prestigious British Medical Journal recommends the "polymeal" plan, which is a combination of special heart-healthy foods. See details below.
The Journal states that the eating of these seven foods daily could theoretically reduce your risk of cardiovascular disease by 76 percent:
A healthy diet is not only about balancing your food choices and avoiding deficiencies. It's about eating the foods that improves your health and help you to avoid those foods that raise the risk of illness, like heart disease and diabetes.
For breakfast, lunch and dinner, and from appetizer to dessert, there are many food choices that can help you to achieve healthier cholesterol levels and fight high blood pressure.
You need a mix of proteins, carbohydrates and fats. Here are some guidelines to help you make healthy choices that will lower your risk of high blood pressure high cholesterol.
Orange juice has always been a part of a traditional breakfast. It is high in vitamin C and its tartness is a perfect compliment to greasier fare like sausage links or bacon.
Citrus juices contain antioxidants, bioflavonids, and fiber that work together to lower cholesterol. Next time you sit down to a real breakfast, don't forget the O.J.
A decadent good cholesterol food is dark chocolate. Cocoa is packed with antioxidants that help lower LDL cholesterol and has one of the most sought-after tastes in the world.
In a recent study, test subjects that consumed three-and-a-half ounces of dark chocolate (at 70 percent cocoa or higher) every day for just a week, measured an average increase in HDL cholesterol levels of nine percent. There may not be a quicker way to increase good cholesterol.
Caution should be exercised, however, to avoid chocolate products too high in sugar and refined ingredients or else the benefits might be outweighed by the drawbacks.
Fruits can be of great benefit to cholesterol levels. Berries especially, either fresh or frozen, have been known to increase HDL by as much as five percent in just eight weeks in a recent study.
These berries can be added into a lot of common foods including oatmeal, breakfast cereal, smoothies, desserts, or even sauces for meats.
Among the very best good cholesterol foods is salmon.
Salmon is one of the most prized fish. It contains the highest levels of omega-3 fatty acids which directly act to increase good HDL cholesterol and reduce bad LDL cholesterol.
If salmon isn't your fish of choice, try tuna, trout, mackerel, sardines, anchovies, or herring for similar results.
While high in cholesterol content, eggs should not be overlooked as a good cholesterol food.
Eggs are among the foods highest in lecithin, which has been directly linked to higher levels of good HDL cholesterol.
So long as eggs are not overcooked, which damages important protein structures, they can be an excellent cholesterol food.
For beverages, consider green tea or red wine.
Both contain powerful antioxidants that lower bad cholesterol and raise good cholesterol.
If alcohol consumption is a problem for any reason, dark grapes or grape juice can have a similar effect.
In addition to those listed above, there are countless other foods proven to have positive effects on cholesterol. These foods come from every major food group and can be combined in endless variety. Healthy food does not need to be boring or bland.
When food is combined with regular exercise it can have dramatic effects on your cholesterol levels, high blood pressure and heart disease risk.