Want to boost your good cholesterol (HDL) levels? Eat these 5 foods

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Cholesterol is produced by the liver which is then used by your body to make hormones, vitamin D, and support digestion. However, only liver is not the source of cholesterol in your body but also the foods you eat including dairy, poultry, and meat. Now, there are two types of cholesterol namely LDL (low density lipoprotein cholesterol) or the ‘bad cholesterol’ and HDL (high density lipoprotein) cholesterol or the ‘good cholesterol. The former can potentially block the arteries and can lead to heart disease. However, the later one helps your body flushes out the bad cholesterol. Therefore, it advised to always go for foods that can aid to the good cholesterol in your body. Here, we tell about some of these foods including nuts, cranberries, oats, garlic, dark chocolate, and wine.

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Nuts: According to nutritionists, eating 67 grams of nuts including peanuts, macadamia, walnuts, and almonds every day can increase good cholesterol levels in the body and improves the ratio of HDL and LDL by 8.3 per cent.

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Cranberries: Rich in polyphenolic compounds, cranberries increase the circulation of HDL-cholesterol in the body. During a research conducted by Ruel G and colleagues, it was found that men with increased dose of cranberry juice showed significant increase in their plasma HDL-cholesterol level.

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Oats: Rich in fibre and containing beta glucans, oats should be your first choice for breakfast in case the level of bad cholesterol in your body is high. Interfering with the absorption of LDL cholesterol, beta glucans boosts HDL cholesterol levels.

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Garlic: Rich in sulphur-containing antioxidants, garlic helps in regulation of cholesterol levels. According to a study conducted at the Bastyr College in Seattle, having three cloves of garlic daily boosts the level of HDL cholesterol by 23 per cent in a month.

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Dark Chocolate

Dark chocolate: Containing polyphenols, dark chocolates improve the lipid profile in people with high cholesterol by preventing its oxidation in the body. A study conducted by Mursu J and colleagues suggests that eating dark chocolates everyday increases HDL levels by 13.7 per cent.

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Wine: Though, alcohol consumption is considered bad for human health, its moderate intake can be beneficial for you. It raises HDL cholesterol levels in the body reducing the risks of heart diseases.