Cholesterol - Foods that are good for it

Cooking with olive oil is ideal for cholesterol patients. Olive oil is a rich source of unsaturated fats that helps maintain a balance of good and bad cholesterol. It also contains a number of other phenolic compounds that have a range of health benefits including increasing the amount of good cholesterol. Additionally, it helps reduce and manage blood sugar and blood pressure levels. Butter, ghee and animal fat are all sources of saturate fats that increase cholesterol and hence should be avoided. Use extra virgin olive oil for salad dressings and refined olive oil for normal cooking.

Not all fats are bad. Fatty fish like mackerel, salmon, tuna etc are rich in healthy omega 3 fatty acids that help increase the good of good cholesterol in the body and thus help fight bad cholesterol. Ideally, try and include two portions of these fish in your weekly diet. The best way to cook your fish is to steam it or bake it. If you do not like eating fish, you could try omega 3 supplements instead.

Whole grains, beans and legumes are rich sources of fibre, proteins and folate vitamins. Fibre helps manage weight and lower cholesterol levels while proteins help build stronger heart tissue. Folate also improves heart health. An easy way to include beans and legumes in your daily diet is in to form of soups and salads.

Red wine in limited amounts is good for the heart as it increases the good cholesterol levels in the body. Thus red wine helps reduce the risk of heart diseases. However, red wine should be avoided if you have a high level of triglycerides in your body. One glass of red wine a day is ideal for men while men can have two glasses of wine a day.