Hypertension 101: Eat these foods to boost good cholesterol levels in the body
| Updated: May 18, 2020, 18:12 IST
Hypertension or high blood pressure is the commonest health condition among adults, and many might not be even aware of this fact. It’s the condition where the blood circulation force of the body against the artery walls is too high or severe. Hypertension comes with no prominent symptoms, in the long run, it can become a primary risk factor for heart diseases such as heart attack, stroke, thickening of arteries, and other cardiovascular complications. Although the exact causes of hypertension are still not very much clear, some factors, such as cholesterol can contribute to high blood pressure.
While you might already know how high cholesterol can cause cardiovascular diseases, there also exist good cholesterol called high-density lipoprotein (HDL). HDL is essential for the body, thanks to its antioxidants it can ward off inflammations in the body and reduces the risk of heart disease. Hence, if you’re suffering from hypertension, you can consider increasing your HDL levels in the body. Here are some of the food items that can boost your good cholesterol levels.
According to research, olive oil is ideal for maintaining heart health and can reduce bad cholesterol levels in the body. Using olive oil in cooking can help to increase the HDL levels. However, avoid cooking with extra virgin oil at high temperatures as it loses its potential nutrition.
Eating omega-3 fatty acid-rich fishes such as salmon, sardines, and mackerel can help improve your body functioning while increasing the level of HDL cholesterol at the same time. Fish oil supplements also work great.
Chia seed is also loaded with omega-3 fats, fiber and other nutrients to combat bad cholesterol levels. Similarly, legumes and beans are also a good source of soluble fiber and folate to maintain heart health. One can maintain their blood pressure levels by adding black beans, kidney beans, white beans, and other kinds of lentils in their diet.
Photo credit: Google
While you might already know how high cholesterol can cause cardiovascular diseases, there also exist good cholesterol called high-density lipoprotein (HDL). HDL is essential for the body, thanks to its antioxidants it can ward off inflammations in the body and reduces the risk of heart disease. Hence, if you’re suffering from hypertension, you can consider increasing your HDL levels in the body. Here are some of the food items that can boost your good cholesterol levels.
According to research, olive oil is ideal for maintaining heart health and can reduce bad cholesterol levels in the body. Using olive oil in cooking can help to increase the HDL levels. However, avoid cooking with extra virgin oil at high temperatures as it loses its potential nutrition.
Eating omega-3 fatty acid-rich fishes such as salmon, sardines, and mackerel can help improve your body functioning while increasing the level of HDL cholesterol at the same time. Fish oil supplements also work great.
Chia seed is also loaded with omega-3 fats, fiber and other nutrients to combat bad cholesterol levels. Similarly, legumes and beans are also a good source of soluble fiber and folate to maintain heart health. One can maintain their blood pressure levels by adding black beans, kidney beans, white beans, and other kinds of lentils in their diet.
Photo credit: Google