You should know that the liver produces about 80% of the cholesterol found in the body. Cholesterol is a combination of steroid and lipid substance that helps in the formation of cells in the body. However, there are two classifications of this substance in the human body. These are HDL cholesterol and LDL cholesterol. HDL means High Density Lipoprotein while LDL refers to Low Density Lipoprotein.
HDL is called the good cholesterol in the body because it helps extracts excess cholesterol from the artery cells back to the liver for conversion. This is a function that is directly opposite to that performed by LDL; hence it is call the bad cholesterol. LDL deposits large amount of fats that forms plaques on the artery cells. These plaques makes artery to narrow and cause coronary heart diseases or atherosclerosis.
At every point in time it is healthy to increase the level of HDL cholesterol in the body. Research has shown that the level of HDL to prevent heart disease should be above 60mg/dl while anything below 40mg/dl increases the risk of coronary diseases. Thus, maintaining a high level of HDL and reducing the level of LDL in the body is very important to the body. One of the ways to increase and maintain the level of HDL cholesterol in the body is by intake of certain foods. Here are descriptions of HDL cholesterol foods that you should go for.
Legumes and grains– Foods under this class are grains, seeds and fruits that help the body to build protein and reduce excess fats. Beans, soybeans, peas, and lentils are examples. Others include oat bran, whole grains, and brown rice etc.
Vitamin B3 (Niacin) producing foods– The types of foods under this class helps the body to block excess cholesterol. Chicken breast, Romaine lettuce, tomato, halibut, cereals, and oatmeal are examples of foods containing these vitamins
Omega-3 fatty acid – These substances are prominent or richly found in fish, Sunflower oil, Safflower oil and Cold-pressed Flaxseed oil etc. These are polyunsaturated fatty acid in the body.
Fruits and vegetable – Dark green vegetables, onion, garlic, citrus fruits like mangoes, apples etc are very good choices to reduce that would boost high density cholesterol in the body.
So, to remain free from possible heart attack, you should start eating more of the foods highlighted above. However, you must talk to your doctor or a certified dietician for more advice these topic and other foods that can boost HDL cholesterol in your body.