There are two types of cholesterol: the “bad” LDL cholesterol and the “good” HDL cholesterol. The latter should be kept high in the body.
Cholesterol is a building block for numerous hormones as well as cell membranes and bile acid. It therefore takes on an important task in the body. This is also referred to as a so-called lipid molecule, which binds other fats in the body in order to transport them to the right places. However, too much cholesterol can be harmful to the body as it leads to vascular deposits. These in turn increase the risk of cardiovascular diseases such as stroke or heart attack. However, a distinction must be made between “good” and “bad” cholesterol.
Prevent stroke with a healthy diet: Six foods increase “good” cholesterol
Low-density lipoprotein cholesterol (LDL cholesterol) is known as the “bad” cholesterol. If the value is elevated, excess protein settles in the vessel walls as plaque. Its counterpart is high-density lipoprotein cholesterol (HDL), which is considered “good” cholesterol because it protects against arteriosclerosis, for example, and LDL cholesterol against oxidative processes. It is therefore recommended to keep HDL cholesterol levels as high as possible, in contrast to LDL cholesterol levels. A healthy diet, among other things, can help. You can increase good cholesterol with the following six foods:
- linseed: In addition to omega-3 fatty acids, which naturally lower blood pressure, the grains also contain lignans. These fiber-like plant substances bind harmful cholesterol and transport it away, making flax seeds real cholesterol-lowering agents.
- full grain: Whole grain products not only keep you fuller for longer and help you lose weight, but they also help balance the cholesterol level in the blood thanks to their valuable fiber. In addition, the secondary plant substances contained are also used as natural cholesterol lowerers.
- Oily fish: Salmon, mackerel and tuna are among the types of fish that contain many unsaturated fatty acids such as omega-3 and omega-6. These increase the value of good HDL cholesterol and at the same time help to lower LDL cholesterol levels.
- avocado: The green fruit contains many health-promoting ingredients and not only helps you lose weight. It is rich in vitamins, calcium and potassium and provides good fatty acids that help balance cholesterol levels in the blood.
- vegetable oil: Healthy fats are part of a balanced diet. In addition, vegetable oils enriched in polyunsaturated fatty acids, such as olive, hemp or sunflower oil, can stimulate the production of cholesterol in the body. They promote HDL cholesterol levels and ensure a reduction in LDL cholesterol.
- nuts: Even though they contain a lot of fat, they can still help balance cholesterol levels. The quantity is crucial. For example, just five walnuts a day are enough to reduce cholesterol levels. The unsaturated fatty acids contained in it, together with other plant substances contained in it, inhibit the absorption of harmful cholesterol.
Don’t miss out: You can find everything about health in the newsletter of our partner 24vita.de.
This article only contains general information on the respective health topic and is therefore not intended for self-diagnosis, treatment or medication. It in no way replaces a visit to the doctor. Unfortunately, our editorial team cannot answer individual questions about medical conditions.