Health awareness is a constant practice these days. It seems that everyone is at a constant guard of what they do and what they eat. Cholesterol is one of the most debated parts of a diet. This alone is not harmful at all. In fact, it occurs naturally in your body to help make various anatomical structures to be complete and thus, function well.

Cholesterol comes in two types—HDL (high density lipoprotein) and LDL (low density lipoprotein). HDL is what you call the “good cholesterol” and of course, LDL is the “bad cholesterol”. You are always told that you should lessen your cholesterol intake. The type of cholesterol being pertained to here is the bad cholesterol. If you are not careful enough in choosing the good cholesterol foods, then you are going to be prone to cardiovascular and liver diseases. Good cholesterol actually lowers your cholesterol level and good cholesterol makes this happen. Take a look at this list of good and bad cholesterol foods so that you can be aware of what you  should and shouldn’t eat.

First, the good cholesterol:

 

1. Different nuts

So many nuts are sources of good cholesterol in the list of good and bad cholesterol foods. This may seem to be a lot of choices so you better just focus on almonds hazelnuts, peanuts, pecans, pistachios, and walnuts, which are the best sources of HDL. Just make sure that you don’t exceed a handful a day because of their high-calorie content.

 

2. Oats/oat bran

Oatmeal is also the good guy in the list of good and bad cholesterol foods. This is a very good source of fiber that really lowers the LDL in your system. Just 1 and a half cups of oats everyday could do the job. If it gets boring, you could just eat the oat bran kind.

 

 

 

3. Fish meat

Fish meat is one of the good cholesterol sources in your list of good and bad cholesterol foods. Because of the Omega 3 fatty acids, the bad cholesterol is significantly lowered. You could include tuna, salmon, sardines, herring, and trout in your diet.

 

 

4. Fruit

Prunes, pears, and apples are included in the list of good and bad cholesterol foods They lower the bad cholesterol in your blood because they are rich in soluble fiber.

 

 

 

5. Olive oil

Good quality olive oil significantly lowers the bad cholesterol in your system. It is a source of good cholesterol in the list of good and bad cholesterol foods. It is recommended that about  two tablespoons of olive oil is the ideal amount to consume everyday to get the best results.

 

 

 

6. Garlic

Garlic is included in your list of good and bad cholesterol foods because it reduces cholesterol levels by nine to twelve percent. You could consume about 900 milligrams or half of a garlic clove so that you could lower your cholesterol levels. This should be eaten raw or swallowed with honey.

 

 

 

7. Green tea

Green tea Is known to sweep the excess fat out of your body. About two to five percent of bad cholesterol could be lowered if you drink this several times a day. You could have it with less than ten calories if you don’t add sugar to it.

 

 

 

 

8. Dark chocolate

Two to five percent of bad cholesterol could be lowered by dark chocolate. It is rich n cocoa flavanols and plant sterols that do the cholesterol reduction.

 

 

 

9. Lycopene-rich foods

These foods could reduce bad cholesterol from ten to seventeen percent. Lycopene gives the red color of tomatoes and watermelon. It also helps in improving your heart’s condition.

 

 

 

 

Here are your bad cholesterol sources:

 

1. Egg yolks

The list of good and bad cholesterol foods won’t be complete without egg yolks. A single egg yolk contains 210 milligrams of cholesterol. Desserts like cakes and flans contain only yolks and this would definitely mean a ton of cholesterol and calories for you. A whole egg has 212 milligrams of cholesterol.

 

 

2. Liver and liver products

Organ meat, specifically the liver, is very high in cholesterol. A hundred grams contains 564 milligrams of cholesterol. Duck liver and pates have 255 milligrams of cholesterol per hundred grams.

 

 

 

3. Butter

Butter is a common ingredient in pastries, bread, and thick sauces. Per a hundred grams, there is 215 milligrams of cholesterol. So if you are on a bread diet or a bread lover, consider the amount of cholesterol that you will get in every bite.

 

 

4. Shrimps

Believe it or not, shrimps are included in the list of good and bad cholesterol foods as a bad contributor. A hundred grams of shrimps is equivalent to 195 milligrams of cholesterol.

 

 

 

5. Fast food

Fast food is notorious as a culprit in the list of good and bad cholesterol foods. The cholesterol content depends on the type of fast food that you order.

 

 

 

6. Fish (oil packed)

It is better to choose packed fish in brine that packed fish in oil. When you choose the oil packed one, you get 142 milligrams of cholesterol for a hundred grams. This is a good option if you are lessening the red meat in your diet but still pick the healthier kind.

 

 

7. Cheese

Cheese is indeed the best source of calcium and protein if you are a vegetarian. The amount of cholesterol also depends on the type of cheese that you consume.

 

 

 

8. Meat (processed)

Processed meats are also the bad guys in the list of good and bad cholesterol foods. This also depends on the type of cut that you eat.

 

 

 

 

9. Shelfish

For every 100 grams, you can get 105 milligrams of cholesterol, no matter how you eat it.

 

 

 

 

 

The list of good and bad cholesterol foods should be carefully followed. It is better if you have the guidance of your doctor or dietitian to make sure that you are on the right track.