How To Boost Good Cholesterol [TKB Health]

There are two types of cholesterol found in our body, which are known as Good Cholesterol (High-Density Lipoprotein) and Bad Cholesterol (Low-Density Lipoprotein). Cholesterol is a wax-like substance found in our skin. Talking about good cholesterol, it is considered very important for our body. Good cholesterol (HDL) helps in reducing the accumulation of fat in the blood and keeps our arteries clean so that the blood flow to the heart can be done properly. Whereas, bad cholesterol is considered harmful for the body.

Due to increase in bad cholesterol (LDL) in the body, excess amount of fat starts accumulating in the arteries, due to which the flow of blood stops in the arteries leading to the heart. Due to not being able to reach the right amount of blood to the heart, the risk of many diseases increases like heart attack and stroke.

By making lifestyle changes, you can increase the level of good cholesterol in the body and reduce bad cholesterol. So if you also want to keep your heart healthy and avoid the risk of heart attack or stroke, then know-

These foodss increase the level of good cholesterol in the body-

• Chia Seeds– Chia seeds are considered a superfood. Many types of nutrients are included in this. Chia seeds are considered a very good source of omega-3 fatty acids, fiber. Consuming it daily reduces the level of bad cholesterol in the body and increases the level of good cholesterol. Chia seeds also work to increase immunity. Eating this makes you feel full for a long time, in which case it also proves to be very beneficial for weight loss.
• Barley– Barley is also considered very beneficial for health. Barley is a whole grain that is high in beta-glucan, a soluble fiber that helps balance the levels of good cholesterol and bad cholesterol in the body. Vitamin B-complex, iron, calcium, magnesium, manganese, selenium, zinc, copper, protein, amino acids, dietary fibers and many types of anti-oxidants are found in barley.
• Walnuts– Walnuts are a very good source of omega-3 fatty acids which are considered very beneficial for heart health. Walnuts work to reduce the level of bad cholesterol and increase the level of good cholesterol. Protein, calcium, magnesium, iron, phosphorus, copper and selenium are found in walnuts. It has been revealed in many researches that walnuts not only reduce the risk of heart related diseases but also prove beneficial in preventing diabetes and obesity.
• Soybean– Unsaturated fat, fiber and plant-based protein are found in soybeans. Soybean helps in increasing the level of good cholesterol and reducing the level of bad cholesterol. Apart from this, it also works to improve the lipid profile. By consuming soybean, the body gets plenty of protein, which is beneficial for dieters. Apart from this, consumption of soybean also keeps the person away from heart disease.
• Olive oil– Olive and the oil prepared from it have a very high amount of healthy fat, due to which it helps in reducing the level of bad cholesterol in the body. When you consume monounsaturated olive oil instead of regular refined oil, it reduces the risk of heart related diseases significantly. Olive oil has anti-inflammatory properties that help reduce pain and swelling.