Healthy High Cholesterol Foods

People who are watching their diet for maintaining weight will usually avoid eating high cholesterol foods. But if you try to follow a healthy diet, you will know that the body needs cholesterol. It helps in certain important functions such as in the production of vitamin D, hormones, and bile, which is necessary for digesting fats. Cholesterol is also an essential component in cells that give the cell membranes strength as well as flexibility.

Cholesterol is being produced in the liver. It can also be provided through a diet of animal products. People should also be aware that not all cholesterol types are bad. There is LDL, or bad cholesterol, which is linked to plaque buildup in the arteries. But there is also the HDL, or good cholesterol, which helps flush away the excess cholesterol in the body. Instead of avoiding high cholesterol foods, people should instead try to consume more of the good cholesterol. Here are some examples of the high cholesterol but also highly nutritious foods worth considering.

Eggs

Eggs are commonly known as a high cholesterol food with about 211mg of cholesterol content. But it is also one of the most nutritious foods you can eat. Many people try to avoid it because of fear that it might affect their cholesterol levels. But research has shown that eating whole eggs can result in an increase in HDL, or good cholesterol levels. Not only that, you can also add highly nutritious protein, B vitamins, selenium, and vitamin A into your diet when you consume eggs regularly.

Sardines

Another high cholesterol food that people do not know about is sardines. About 100 gram serving (around 3.5 ounces) of this tiny fish can provide up to 142 mg of cholesterol, or about 44 percent of what the body needs daily.  But it is also rich in protein, vitamin D, calcium, and selenium. Not only that, sardines are also rich in omega-3 fatty acids known to reduce heart disease risk and protect brain health.

Cheese

A slice of cheddar cheese provides around 28 mg of cholesterol. Not only that, a slice can also provide about 7 grams good quality dietary protein as well as calcium. Despite being also high in saturated fat, research suggests that cheese may help improve your heart health.

Yogurt

A cup of full-fat yogurt yields around 31.9 mg of cholesterol. It is also packed with protein, B vitamins, and minerals like calcium, magnesium, phosphorus, potassium, magnesium and zinc. Research also indicates that eating fermented dairy products such as yogurt is also linked with a decrease in LDL or bad cholesterol levels as well as blood pressure. They can help lower the risks of heart disease, stroke, and diabetes.

 
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