10+ Food Sources Of Cholesterol

As the raw material the formation of hormones, cholesterol is needed to run the function body. However, the difference of density in cholesterol cholesterol cause that triggers a buildup of fat in the blood vessels. Good cholesterol or known as high-density Lipoprotein (HDL) is a type of cholesterol is beneficial in preventing arteriosclerosis and maintain overall heart health. HDL levels at someone can change over time, even tend to decline, one that affected it is diet.

food sources of cholesterol

Relationship with overall cholesterol levels, HDL

Total cholesterol levels, LDL, HDL consist of (Low-density lipoprotein), and VLDL (Very-low-density lipoprotein). HDL covers only 20-30% of total cholesterol, LDL and VLDL combined while, which belongs to the bad cholesterol, have a proportion of 70-80% of the total cholesterol. Limit total cholesterol is generally around 200 mg/dL and if it reaches or exceeds 240mg/dL then classified as risky.

Increased levels of total cholesterol in general due to the increase in LDL and HDL decrease. So, cholesterol in the body has a density or lower density. HDL itself serves to prevent a build-up of fat in the blood vessels. If HDL levels are high, then fatty deposits in the blood vessels are more likely to happen occurs when cholesterol is distributed in the blood.

For men and women, there is a difference in the levels of HDL where women generally have higher HDL levels. HDL levels who are at risk in men is if less than 40 mg/dL in women around 50 mg/dL. The higher the HDL levels, then the risk of damage to the blood vessels will be getting smaller.

What we eat can affect cholesterol levels?

Basically an HDL protein, fat produced by the liver and intestinal wall. What we eat will determine the 20% of the total cholesterol that is produced by the body. In addition, the types of nutrients that are absorbed by the intestines will determine the type of protein, fats where produced (HDL or LDL). HDL is usually obtained from a variety of complex carbohydrates and fat in the fruits and vegetables, but some types of animal fat are also needed to increase HDL levels.

HDL levels may also decrease if someone is taking drugs that contain the hormones testosterone and anabolic steroids. Therefore, avoid the use of such drugs or by increasing the consumption of fiber and fat from plants can minimize the deficiencies of HDL.

Sources of good cholesterol from food

Some processed foods that have fat content and high in carbohydrates can raise LDL and lower HDL levels. However, some types of food have fiber and good fats to increase HDL and prevent the buildup of fat in the blood vessels.

1. Eggs – although it is famous for its reputation of high cholesterol, eggs have a good fat to help the body produce HDL. This is evident in a study that showed the one egg per day for 12 weeks can increase HDL levels by about 20 mg/dL. Basically eggs safely consumed, but the effect of the study only observed in healthy people.

2. Plant seeds and pods – such as black beans, red beans, lentils and nuts navy fat soluble and contains folic acid, which is good for the blood vessels of the heart. These types of foods also can be processed in various ways without losing significant nutrients.

3. Whole Wheat – the same as food sourced grains, whole wheat is a type of food that is rich in fat soluble and can be easily found in whole wheat bread.

4. Fatty fish – is a sea fish that has a dense texture and rich in omega-3, such as salmon, mackerel, tuna and sardines. Omega-3 is a very good component to produce LDL with a consumption of 2 fish per week. If you have an allergy, the limitations of the omega-3 supplements can also help to  the needs of these nutrients.

5. Chia seeds and flaxseed – both are alternative choices in the vegetarian diet to help the adequacy of omega-3. Consumption of chia seed can be used as an extra in cooking, but the flaxseed should be consumed as a whole so when up in the intestinenutrition omega-3 can be absorbed perfectly.

6. Nuts – such as peanuts, almonds and Brazil nuts contain fat and good fiber to produce HDL. Generally nut also contains plant sterols can limit the absorption of excess cholesterol. The beans can be consumed as snacks, but watch your calorie intake.

7. Soybeans – do not have a specific content to increase HDL levels directly, but is a good alternative to a meat substitute because it is rich in vegetable protein.

8. Fruit rich in fiber, such as fruits – apples and pears, prune has specific fibers can increase HDL and lower LDL levels.

9. Food sources of antioxidants – like avocado, citrus fruits, berries, dark chocolate and vegetables such as kale, beets and spinach. The antioxidant compounds found in many foods and can increase HDL levels. A study showed the levels of HDL have elevated antioxidant consumption by approximately 0.65% of normal levels.

10. Olive oil – though not the source of the food eaten directly, but use of olive oil can increase HDL levels because it can contain good fats. Olive oil can be used for frying or cooking with the temperature is not too hot.

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