What are the good cholesterol foods? Nearly everyone has heard that there is bad and good when it comes to cholesterol. The good type is HDL. The bad is LDL. So, how do we get the good and avoid the bad? That’s a complicated subject, but let me try to simplify it for you.

Cholesterols are essential to human life, but high levels in the bloodstream are associated with heart disease and stroke. Specifically, high levels of LDL and low levels of HDL are dangerous. LDL becomes hardened and forms plaque that builds up in the arteries, slowing blood flow. HDL has the ability to gather up excessive amounts of LDL and carry it back to the liver.

We don’t exactly eat HDL or LDL, it forms in the body. Some of the foods that we eat do contain cholesterol, such as eggs, dairy and animal fat. Plant oils and fats contain a cholesterol-like substance called phytosterols. They help lower blood cholesterol levels. Saturated and trans-fats contribute to high LDL, as do simple carbohydrates, such as sugar and white flour.

In general, good cholesterol foods are foods coming from plants, because of the phytosterol they contain. Most animal meats are not good when it comes to cholesterol, except fish (especially deep sea fish) because they contain Omega-3 fats, which are found in canola oil as well.

A good diet for keeping LDL levels low would include lots of fruits and vegetables, whole grain foods, such as oatmeal and fish. Eating a bowl of oatmeal every day has been shown to reduce LDL levels.

It’s a healthy decision to use olive or canola oil when you cook or bake, rather than lard or saturated fat. It has been determined that eating certain nuts decrease risk of heart disease. So, eat some of them every day when you can: hazelnuts, walnut, almonds, pecans, pistachios and peanut. An ounce a day is recommended, provided you’re not allergic to them, of course.

Another thing you can try is replacing your coffee or soda with green tea. Green tea has many benefits related with health, and one of them is its LDL lowering capability. If you can’t stand the original taste of green tea, don’t use processed sugar. Use honey or raw cane sugar instead.

Try to add many kinds of antioxidants into your daily diet. Oxidized cholesterol is a potential danger, since they can form plaques. Antioxidants, such as green tea, vegetables and fruits can help prevent cholesterol from oxidizing and turning into dangerous plaques.

If you have to eat meat or poultry, make them lean cuts. When you have to take dairy products, make sure to choose reduced fat products made with skim or low-fat milk.

All in all, it’s not difficult at all to switch from your regular diet to good cholesterol foods. It’s just a matter of taking the right decision on what you eat.