How to keep your heart healthy: Nourish your ticker with these good cholesterol foods in your diet

Health benefits of avocado: Rich in monounsaturated fats, avocados help increase HDL cholesterol (Image: Canva)

In a world of 'instant' everything and 'insta' lifestyles, the young generation finds itself sailing in convenience, often at the expense of health. Fast-paced living, coupled with the lure of quick-fix meals, has gradually chipped away at the foundation of your well-being. Now, more than ever, it's vital for you to turn towards healthier eating habits to improve your future.

A sedentary lifestyle combined with poor dietary habits has become prevalent among Gen Z. Endless hours spent on the couch, often glued to screens, paired with a fondness for fast food and processed snacks, is taking a toll on your health. It is, therefore, important to realise that your dietary decisions play a huge role in your cardiovascular health, notably affecting HDL ('good') cholesterol levels. It's time to prioritise foods that support your heart and health.

Here is a list of foods that enhance your HDL ('good') cholesterol levels:

Avocado: Rich in monounsaturated fats, avocados help increase HDL cholesterol. Additionally, they contain potassium and antioxidants, which help to support heart health by reducing levels of harmful cholesterol. According to the National Institutes of Health (NIH), consuming monounsaturated fats can enhance HDL cholesterol while lowering LDL ('bad') cholesterol levels.

Fatty fish: Omega-3 fatty acids present in fish like salmon, mackerel, and sardines are known to boost HDL cholesterol and decrease triglyceride levels. These beneficial fats positively impact cardiovascular well-being.

Nuts and seeds: Change your nibbling habits by focusing on healthy snacks. Opt for roasted nuts and seeds to satisfy cravings. Almonds, walnuts, and chia seeds are rich in heart-healthy fats, fibre, and antioxidants. These elements actively contribute to improving HDL cholesterol levels.

Olive oil: Monounsaturated fats in olive oil support increased HDL cholesterol levels. Moreover, olive oil's anti-inflammatory properties boost cardiovascular resilience. The American Heart Association recommends including monounsaturated fats into daily diets as they have been shown to increase HDL cholesterol while simultaneously decreasing LDL ('bad') cholesterol levels,

Legumes: Legumes such as beans, lentils, and chickpeas possess soluble fibre and plant-based proteins. The soluble fibre content in legumes aids in lowering LDL ('bad') cholesterol levels. Additionally, plant-based proteins present in these legumes have been associated with beneficial effects on cardiovascular health, contributing to improved cholesterol ratios and reducing the risk of heart disease, according to studies conducted by the NIH. Beans, lentils, and chickpeas, abundant in soluble fibre and plant-based proteins, effectively improve cholesterol levels.

Berries: Berries such as strawberries and blueberries are packed with antioxidants and dietary fibre, essential for improving HDL cholesterol levels. According to research by the AHA, antioxidants in berries play a significant role in reducing oxidative stress and inflammation, thus contributing to improved heart health. Furthermore, the fibre content in berries aids in managing cholesterol levels and promoting cardiovascular health.

Whole grains: Whole grains such as oats and barley act as a potent agent in reducing LDL ('bad') cholesterol, consequently improving the ratio of HDL to LDL cholesterol. Beta-glucan present in these grains helps in reducing cholesterol absorption in the digestive tract.

Dark chocolate: Dark chocolate, when consumed in moderation, provides an array of flavonoids that actively promote heart health by augmenting HDL cholesterol levels and improving blood flow, according to research published in the Journal of Nutrition. Flavonoids, specifically catechins and procyanidins found in dark chocolate, possess antioxidant properties that aid in protecting blood vessels from damage caused by free radicals.