“Good – Well behaved Cholesterol matters”

If you thought that high readings of cholesterol can lead to dangerous plaque build-up, heart disease and stroke, you are wrong.!!! Did you know that HDL levels less than 40 mg/dL are also an indicator for risk of heart disease. Just lowering your LDL cholesterol might not be enough…Increasing HDL cholesterol (Good Cholesterol) Matters..!!! Here are some food that you can enjoy and improve your Good Cholesterol:
	Dark chocolate:   Studies have shown that 3.5 ounces of dark chocolate every day for a week raised their HDL by 9 percent. If you think that’s a lot of chocolate, then eating smaller daily doses (say, 1/2 ounce) over an extended period of time should also help increase HDL.
	Salmon Omega-3 fatty acids in cold-water fish, such as salmon, tuna and mackerel are excellent for raising HDL. Even better are the more easily digested. Other fatty fish -- mackerel, herring, sardines -- should deliver similar benefits.
	Berries   Blueberries and cranberries offer a tasty way to increase your intake of vitamin C and other nutrients. They also have a positive effect on HDL or good cholesterol, giving you another reason to enjoy this delicious fruit. Increasing your HDL can help prevent heart disease.
	Seeds and Nuts:   Sunflower seeds, flaxseeds, almonds, peanuts, cashews, pecans and walnuts are all excellent sources of heart-healthy oils for raising HDL levels. Once thought of as unhealthy because of the fat content of nuts and seeds, science is now showing that the monounsaturated fats are indeed very healthy. They are loaded with nutrients and fiber, making seeds and nuts an excellent food for any diet.
	Eggs: Eating WHOLE eggs actually improves cholesterol levels and reduces disease-producing inflammation in the body. Healthy adults who ate a whole egg every day for 12 weeks increased HDL as much as 48. Go ahead and scramble those eggs, yolk and all—there’s new evidence that it may lower your risk of heart disease.
	Avocado   Avocados are one of the best foods you can eat, packed with nutrients and heart-healthy compounds.. As well as increasing feelings of fullness, the oleic acid in avocados can help reduce cholesterol levels. In one study, individuals eating an avocado-rich diet had a significant decrease in total cholesterol levels, including a decrease in LDL cholesterol. Their levels of HDL cholesterol (the healthy type) increased by 11%.
	Soy   When substituted for animal-based products, soy foods have heart health benefits. Soy products are low in saturated fats and high in unsaturated fats. Soy products are also high in fiber. An analysis found that soy protein reduce coronary heart disease risk. Soy also leads to a small reduction in LDL cholesterol and (another type of blood fat).
	Get more physical activity   Your best bet for increasing HDL cholesterol is to exercise briskly for 30 minutes five times a week. Examples of brisk, aerobic exercise include walking, running, cycling, swimming, playing basketball and raking leaves — anything that increases your heart rate. You can also break up your daily activity into three 10-minute segments if you're having difficulty finding time to exercise.
	Orange Juice   Drinking three cups of orange juice a day increased HDL levels by 21% over three weeks. The essence in orange zest and flavonoids in the skin of cranberries are a great source for controlling cholesterol. So stick to a glass a day and be satisfied with results.