Cholesterol seems to be one of the most alarming words today. To put it in perspective, cholesterol is a wax-like substance that is found in the human body. Items such as meat, eggs, and dairy contain cholesterol as well. It is considered important for hormone production, cell membrane strength, bile production, and vitamin D absorption as well. It is produced in the liver and the perfect sources of it include animal based foods. But you should be able to differentiate between HDL which is your good cholesterol and LDL which is your bad cholesterol. The idea is to consume foods that have more good cholesterol.

The amount of dietary cholesterol you take does not directly or significantly impact the level of cholesterol in your body. In fact, it is advised to consume cholesterol-rich foods in adequate quantities for a healthy and balanced diet. But the tricky part begins when you go overboard. Certain food items are considered sources of good cholesterol and others are sources of bad cholesterol. The latter should be avoided at all costs.

12 Foods That Are Rich in Good Cholesterol and Should Be A Part of Your Low-Cholesterol Diet

1. Whole Eggs

People believe that eggs are a source of bad cholesterol but this is untrue. In fact, 1 large egg is going to give you close to 27 milligrams of good quality cholesterol. The high-density lipoprotein in whole eggs is healthy for your body. However, remember that the low-density lipid protein cholesterol levels in your body may increase if you eat eggs in excess.

2. Whey Protein Powder

Whey protein powder is one of the most underrated health supplements today. This is because they are preferred primarily by bodybuilders and athletes. This gives them a somewhat questionable reputation among the common folk. Whey protein is a great way to maintain adequate levels of good-quality cholesterol in your body. They can be stored for 12 to 18 months and they dissolve in water easily which makes them super easy to digest.

3. Organ Meats

You will be surprised to know that organ meats such as the kidney or the liver of animals are among the best foods to lower cholesterol. So if you eat beef or pork, you are on the right track. Also, chicken heart is a great source of a very powerful antioxidant such as CoQ10. It is also known for its high content of iron, zinc, and vitamin B12.

4. Shellfish

This food item is counted among the most popular foods with the most cholesterol (HDL). It is an excellent source of high-quality protein, iron, selenium, and B vitamins as well. So if you eat around 1 bowl of shrimp every other day, you can keep your good cholesterol in check. It also improves your cognitive abilities and cardiovascular health when consumed regularly.

5. Full-Fat Yogurt

Full-fat yogurt is another high cholesterol-containing food that is good for your health. Consuming only one cup of full-fat yogurt gives you close to 32 milligrams of good cholesterol. You should also increase the overall intake of your fermented dairy products because they are essential for your digestive system as well. They help you decrease the risk of stroke, heart disease, and diabetes in the long run. 

6. 7 Additional Foods Considered Best to Decrease Cholesterol

Several plant-based foods have high cholesterol (good ones) which you might not be aware of. These foods are rich in fiber, vitamins, minerals, and also essential amino acids. Some of them help you detoxify your body easily. Let's find out what they are:

• All green and leafy vegetables with high water content 
• Foods that are rich in fiber such as sweet potatoes, beans, broccoli
• Full grains such as brown rice, bran, millet, and oats 
• Food items such as whole wheat bread, wheat pasta, and popcorn 
• Fruits and berries that are bright in color such as strawberries, blueberries, oranges, apples, and grapefruit 
• Almonds and walnuts are also great sources of high-quality good cholesterol 
• Sunflower oil, olive oil, and canola oil are also among heavy cholesterol foods that are good for your health

 Foods to Avoid For High Cholesterol Level

1. Fried Foods

French fries and potato wedges are a staple in everybody's diet today because they just taste so incredibly good. But remember those deep-fried items including fried steaks and cheese sticks are not advised especially if you are dealing with cholesterol problems. They are loaded with trans fat and this increases the risk of heart disease significantly.

2. Junk Food

Junk food items can’t be a part of a non cholesterol diet. They result in higher inflammation and increased blood pressure if you consume them without any restraint.

3. Processed Meats

Your favorite hot dogs, sausages, bacon, and other delicious meats are also loaded with bad cholesterol. Consuming just 50 grams of these meats increases your chances of contracting heart disease by almost 42% as per a study done in 2017.

4. Desserts

Cakes and cookies, ice creams, and other fried desserts are always a pleasure for your taste buds but they are not very high in nutrients such as proteins, minerals, healthy fats, or vitamins. They only give you a sugar high. These desserts contain a lot of unsaturated fats and unhealthy oils and are counted among foods not to eat with high cholesterol because they are a straight-up invitation to heart problems and blood pressure.

5. A Few More Items You Should Avoid To Lower Your Cholesterol

• Palm oil 
• Coconut oil 
• Excess amount of butter 
• Whole fat milk 
• Full-fat dairy butter 
• Red meat 
• Fried pork and lamb

So this was a list of all the food items that you can consume and a few that you should always avoid if you are trying to stay healthy. There is a lot to know about cholesterol and the foods to stay away from with high cholesterol. Wellness Extract is always by your side whether it is about your health goals, mental being, nutrition, lifestyle, or more!