4 Sources of Good Cholesterol Food

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.
There are several different types of fats in foods such as trans fats, hydrogenated oils, saturated fats, tropical oils can cause imbalances, chronic inflammation and disease. This type of fat that should be avoided.

While olive oil, nuts, grains, oil seeds, unprocessed vegetable oils and non-hydrogenated oils are the best choice of fat you should consume every 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 don't need to worry, because 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. Pure coconut oil

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

3. Fish

Some types of fish contain fat that is good for health care. Salmon, sardines, herring, mackerel and tuna are the 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) is a 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 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  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 low level of bad cholesterol (LDL) 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 of types of nuts that contain omega 3 are peanuts, red beans, almonds and walnuts.