Poor perception often comes when a person hears the word fat. Fats are not always bad for the body. Because after all, the consumption of fat as an energy source are still required.The type of fat in foods such as trans fats, hydrogenated oils, saturated fat and some tropical oils, can cause imbalances, chronic inflammation and disease. This is the type of fat that should be avoided. 

While olive oil, nuts, grains and oilseeds, vegetable oils unprocessed and non-hydrogenated oils are the best choice of fat you should consume each day. Here is a food source that can increase levels of good cholesterol (HDL) in your body: 

 Here's 4 Good Food Sources of Cholesterol

 1. Avocado 

Avocado is a fruit that has a high content of fat. But you need not worry, because in addition to the savory flesh, avocado has good fat (HDL). The content of lutein in avocados believed to help improve the quality of eye health and their chlorophyll content is a source of antioxidants. 

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

3. Fish 
Some types of fish contain fat that is very good for health. Salmon, sardines, herring, mackerel and tuna is a species 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, plants and some peanut oil. Omega-3 fatty acids can help reduce bad cholesterol (LDL), increase the 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 lead to sudden death and heart disease, according to a study at the University of Maryland Medical Center. 

4. Nuts or legumes 
Nuts are a source of nutrients that protect your health. People who eat nuts regularly at lower risk of dying from heart attack and stroke than those who ate the least, according to a study at the Harvard School of Public Health. Agency for Food and Drug Administration, USA (FDA) even claimed, "eating food that includes one ounce of nuts per day can reduce the risk of heart disease."Most nuts contain high levels of bad cholesterol (LDL) is low 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 examples of types of nuts that contain omega 3 are peanuts, lentils, almonds and walnuts.
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