4 Foods Good Source of Cholesterol

4 Foods Good Source of Cholesterol | Poor perception often comes when a person hears the word fat. Fat is not always bad for the body. After all, the consumption of fat is still needed as an energy source.

Types of fats in foods such as trans fats, hydrogenated oils, saturated fats and some tropical oils, can cause imbalances, chronic inflammation and disease. This type of fat that should be avoided.

While olive oil, nuts, grains and oil seeds, unprocessed vegetable oils and non-hydrogenated oils best choice of fat you should consume each day.

Here is a source of food that can raise levels of good cholesterol (HDL) in your body:

1. Avocado

Avocado is a fruit that has a high content of fat. But you need not worry, because in addition to the tasty fruit, avocados have the good fats (HDL). The content of lutein in avocados is believed to help improve the quality of eye health and chlorophyll content is a source of antioxidants.

2. Virgin coconut oil

Coconut oil may be the best choice as a healthy dessert menu. Although the use of palm oil continues to be studied, but the benefits have been recognized as a potent anti-bacterial, rich in vitamin K and E and iron. Some research even indicates, coconut oil can help weight management, because it reduces stress on the endocrine system.

3. Fish

Some types of fish contain fats that are very good for health. Salmon, sardines, herring, mackerel and tuna types of fish that contain omega-3 fatty acids. Fats in fish are needed to help the growth, development of brain function, and reduce the risk of cardiovascular disease. Omega-3 fatty acids can also be found in marine plants such as krill, algae, some plants and nut oils. Omega-3 fatty acids can help reduce bad cholesterol (LDL), increase good cholesterol (HDL), reduce inflammation and reduce the risk of heart disease, cancer and type 2 diabetes.

EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) type of omega-3 fatty acids which are found in fish oil to reduce the risk of abnormal heart rhythms that cause sudden death and heart disease, according to a study at the University of Maryland Medical Center.

4. Beans or legumes

Nuts are a source of nutrients that protect your health. People who eat nuts regularly lower risk of dying from heart attacks and strokes than those who ate little, according to a study at the Harvard School of Public Health. Agency for Food and Drug Administration, United States (FDA) even claimed, "eat-food that includes one ounce of nuts every day can reduce the risk of heart disease."

Most types of nuts contain levels of bad cholesterol (LDL) is low and can increase good cholesterol. Walnuts, for example, contains omega-3 fatty acids that protect you from the deadly abnormal heart rhythm and blood clotting. Some examples of types of nuts that contain omega 3 is peanuts, red beans, almonds and walnuts.

A Good Habit To Lower Cholesterol

High cholesterol is a problem experienced by hundreds of millions of people around the world. The main cause is because most foods, although there is some other cause. If you already overdo high, there are some things that need to be done to
it down.

Someone said to have normal cholesterol levels 160-200 mg size while incoming hazardous condition if it is above 240 mg because it can cause a variety of vascular diseases such as coronary heart disease and stroke.


1. Change your lifestyle

Lifestyle or lifestyle that can lead to cholesterol include smoking. Smoking can lower your good cholesterol circulating in your body so that only the bad cholesterol. This bad cholesterol if not controlled can be fatal.

Besides being overweight can also lead to high cholesterol. Known to be overweight may increase triglycerides and lower HDL (good cholesterol).

2. Exercise more

The human body is designed to always move so it is advisable to move a lot. Consider whether your activities more sitting or sleeping and seldom walk away. Less mobile can increase LDL (bad cholesterol) and lowers HDL (good cholesterol).

Perform regular exercise at least 30 minutes every day. A 2009 study at the University of North Carolina found that more than 8,000 people who exercise lightly for 30 minutes in a few days a week can lower triglycerides and increase HDL levels.

3. Avoid certain foods

Cholesterol is generally derived from animal fats such as meat goat, egg yolks, red meat, offal, poultry, shellfish, cream and milk products, though not a few are derived from vegetable fats such as coconut and palm oils.

Cholesterol under control so that it takes a healthy lifestyle (diet and exercise), smoking cessation and medication adherence (for those who suffer from high cholesterol).