99 Interesting Facts About Christmas

Christmas is celebrated in many countries all over the world and in a wide variety of ways. Many of the customs and decorations we use to make the holiday special have developed in interesting ways and their origins may be hidden in history. With these interesting facts about Christmas, test your knowledge of Christmas trivia as you read through. 

1. The image of Santa Claus flying his sleigh began in 1819 and was created by Washington Irving, the same author who dreamt up the Headless Horseman.

2. The Montgomery Ward department store created Rudolph the Reindeer as a marketing gimmick to encourage children to buy their Christmas coloring books. 

3. The original Rudolph did not have a red nose. In that day and age, red noses were seen as an indicator of chronic alcoholism and Montgomery Ward didn’t want him to look like a drunkard. To complete the original picture, he was almost named Reginald or Rollo.

4. Clement Moore’s poem introduced eight more reindeer for Santa’s sleigh and their names were Dasher, Dancer, Prancer, Vixen, Comet, Cupid, Duner and Blixem (for the German words for thunder and lightning). These later evolved into Donner and Blitzen.

5. Most of these names are male-sounding names. Male reindeer shed their antlers in winter, however, so the reindeer pulling Santa’s sleigh are more than likely female or castrated.

6. Some leave food out for Santa Claus’ reindeer as Norse children did, leaving hay and treats for Odin’s eight-legged horse Sleipnir hoping they would stop by during their hunting adventures. Dutch children adopted this same tradition, leaving food in their wooden shoes for St. Nicholas’ horse.

7. Dutch children also left out food and drink for St. Nicholas himself to honor him on his feast day. Today we leave milk and cookies out for Santa, continuing this very old tradition.

8. America’s first batch of eggnog was made in the Jamestown settlement in 1607. Its name comes from the word “grog”, meaning any drink made with rum. Non-alcoholic eggnog is popular as well. 

9. Want to know a useful way to recycle your Christmas tree? Some zoos take donated Christmas trees and use them as food for the animals.

10. Between the 16th and 19th centuries global temperatures were significantly lower than normal in what was known as a “little ice age”. Charles Dickens grew up during this period and experienced snow for his first eight Christmases. This “White Christmas” experience influenced his writing and began a tradition of expectation for the holidays.

11. The Christmas tree in Trafalgar Square is donated to the people of London every year by the people of Oslo, Norway in thanks for their assistance during World War II.

12. Since 1918 the city of Boston has received a giant Christmas tree as a giftfrom the Canadian province of Nova Scotia. Boston lent considerable support to the city of Halifax during their 1917 explosion and subsequent fire disaster.

13. In 1914 during World War I there was a now famous Christmas truce in the trenches between the British and the Germans. They exchanged gifts across a neutral no man’s land, played football together, and decorated their shelters. (Read more about it in the book “Silent Night: The Story of the World War I Christmas Truce” by Stanley Weintraub.)

14. In 2010 during the Christmas season, the Colombian government decorated jungle trees with lights. The trees lit up when the guerrillas (terrorists) walked by and banners appeared asking them to surrender their arms. The campaign convinced 331 guerillas to re-enter society and also won an award for strategic marketing excellence.

15. Bicycle, the U.S. playing card company, manufactured cards to give all the POWS in Germany during World War II as Christmas presents. These cards, when soaked in water, revealed an escape route for POWs. The Nazis never knew.

16. The Christmas wreath was originally hung as a symbol of Jesus. The holly represents his crown of thorns and the red berries the blood he shed.

17. The three traditional colors of most Christmas decorations are red, green and gold. Red symbolizes the blood of Christ, green symbolized life and rebirth, and gold represents light, royalty and wealth.

18. In Poland spiders are considered to be symbols of prosperity and goodness at Christmas. In fact, spiders and spider webs are often used as Christmas tree decorations. According to legend, a spider wove baby Jesus a blanket to keep him warm.

19. Tinsel was invented in 1610 in Germany and was once made of real silver. 

20. The tradition of hanging stockings comes from a Dutch legend. A poor man had three daughters for whom he could not afford to provide a dowry. St. Nicholas dropped a bag of gold down his chimney and gold coins fell out and into the stockings drying by the fireplace. The daughters now had dowries and could be married, avoiding a life on the streets.

21. The old English custom of wassailing was to toast to someone’s long life at Christmastide and was the forerunner for the tradition of Christmas caroling. In the 13th century St. Francis of Assisi began the custom of singing carols in church.

22. “White Christmas”, Rudolph the Red-Nosed Reindeer”, “Winter Wonderland”, “The Christmas Song” and “I’ll Be Home for Christmas” plus the melody for “O Holy Night” were all written or co-written by Jews.

23. Brenda Lee recorded “Rockin’ Around the Christmas Tree” when she was only 13 years old.

24. Famous saxophonist Boots Randolph played the saxophone solo on “Rockin’ Around the Christmas Tree”.

25. Paul McCartney’s Christmas song is widely regarded as the worst of all the songs he ever recorded yet he earns $400,000 a year off of it.

26. If you gave all the gifts listed in the Twelve Days of Christmas, it would equal 364 gifts.

27. In Dublin in 1742 the Christmas oratorio, “The Messiah”, by George Frederick Handle was first performed.

28. NORAD’s “Santa Tracker” was born from a misprint in the newspaper. A 1955 Sears ad was supposed to print the number of a store where children could call and tell Santa what they wanted for Christmas. The number printed was to the hotline of the Director of Operations for the U.S. Continental Air Defense. Colonel Shoup ordered his staff to give the children updates on the flight coordinates of Santa.

29. A tradition began and continues until this day. NORAD (North American Aerospace Defense Command) continues to provide flight updates on local news, the Internet, and even a special iPhone application every Christmas.

30. The oldest artificial Christmas trees date back to the late 1800s and were made of green raffia (think grass hula skirts) or dyed goose feathers. Next the Addis Brush Company used their machinery that wove toilet brushes to create pine-like branches for artificial Christmas trees that were less flammable and could hold heavier decorations.

31. You would have to use your artificial tree for more than 20 years for it to be ‘greener’ than buying a fresh-cut tree annually.

32. Nova Scotia is the world’s leading exporter of Christmas trees.

33. Since Denny’s restaurants in the U.S. were originally designed to be perpetually open their buildings were built without locks. This became a problem when they decided in 988 to close on Christmas Day for the first time.

34. Almost 28 sets of LEGO are sold every second during the Christmas season. 

35. The Christkindlesmarkt in Nuremberg, Germany was first held in 1570 and isone of Europe’s oldest Christmas markets. It is also the largest in Europe. Folks from all over the world visit it annually.

Facts about Christmas song, Santa Claus, Christmas trees, cards and more…

36. Christmas is celebrated on the 25th of December, which marks the birth of Jesus Christ (P.B.U.H). However, the exact date and month of Jesus’ birth are unknown.

37. And interestingly, even though the majority of the population believes that Jesus (P.B.U.H) was born on this day, they spend more time visiting shopping malls than studying the life of the messenger.

38. ‘Jingle Bells’ – the popular Christmas song was composed by James Pierpont in Massachusetts, America. It was, however, written for thanksgiving and not Christmas.

39. ‘Jingle Bells’ – was the first song sung by astronauts Tom Stafford and Wally Schirra in space, on December 16, 1965.

40. Christmas might be a public holiday; however, it is not a biblical holy day. The Bible does not say anywhere to keep Christmas as a holy day.

41. Our modern day Santa Claus has to travel at more than the speed of light to deliver gifts to all the kids in the world and he would have 31 hours (considering all the times zones) on the Christmas day to get his favorite job done.

42. Coca-Cola was the first company that used Santa Claus during the winter season for promotion. 

43. There is also a website – Christmas.com. However, the site is a commercial space on the web. You can shop a variety of things and products related with this giant festival celebrated in various parts of the world.

44. A law in Britain to this day forbids you from not visiting church on Christmas day. And you cannot visit the church on a vehicle. However, this law is just sitting on a piece of paper and is not followed actually.

45. The Statue of Liberty was gifted to the US by the French on Christmas day in 1886. It weighs 225 tons and thus you could consider it as the biggest Christmas gift in the world. 

46. Did you know that the first Christmas was celebrated on December 25, AD 336 in Rome?

47. Other names of Christmas from the old times include – ‘Midwinter’, ‘Nativity’ and ‘Yule’.

48. More than 3 billion Christmas cards are sent in the U.S. alone, every year. The business of ‘Christmas cards’ is huge, if you are looking for one.

49. The other name of ‘Christmas Tree’ is Yule-tree.

50. Did you know that Christmas trees are grown in all 50 states including Hawaii and Alaska?

51. Hallmark introduced their first Christmas cards in 1915. 

52. Christmas tree decoration is believed to have originated in the 16th century in Germany.

53. The ‘X’ in X-Mas, as we all use today, comes from the Greek meaning of ‘X’ i.e. Christ.

54. Alabama became the first US state to declare Christmas as a legal holiday in 1836 and the last was Oklahoma, in 1907.

55. Christmas trees were first decorated with fruits (mainly apples), and then later on people started using candles, and then electric lights (1895) to decorate these trees.

Facts about Christmas tree tradition, electric lights for Christmas trees, Christmas islands, floating Christmas tree etc

56. Germany is credited with starting the Christmas tree tradition.

57. The Friday and Saturday before Christmas are the busiest shopping days and not the Black Friday.

58. California, Oregon, Michigan, Washington, Wisconsin, Pennsylvania, and North Carolina are the top Christmas tree producing states from the U.S.

59. Thomas Edison’s assistant came up with the idea of electric lights for Christmas trees (though we are not sure).

60. In the world, there are two islands that are named ‘Christmas’ – one is in the Pacific Ocean and the other in the Indian Ocean.

61. The largest floating Christmas tree in the world — 278 feet tall — is in Rio de Janeiro, Brazil.

The largest floating Christmas tree in the world – Rio de Janeiro, Brazil. Image credit – Leandro Neumann Ciuffo

62. Christmas trees are sold in the US since 1850, and on an average, it takes 6-8 years for a Christmas tree to be fully grown, although it can take 15.

63. Once a Christmas tree is harvested, two to three are planted in its place because it takes many years for the trees to be fully grown before they can be harvested.

64. The tallest living Christmas tree is believed to be the 122-foot, 91-year-old Douglas fir in the town of Woodinville, Washington.

65. Christmas season sales account for almost 1/6 of all retail sales in the US.

66. According to a survey, it is expected that in the 2015 Christmas season, $830 billion will be spent alone in the US towards Christmas gifts and 47% of these shoppers will buy gifts online.

67. A Christmas tale from old wives believes that if you bake bread on Christmas Eve, the bread will stay fresh forever. However, there is no evidence to prove that this tale is true as nobody has tried keeping the bread up that long.

68. In 1962 – the US issued the first Christmas postage stamp.

The first United States Christmas stamp was issued in 1962 and featured a candle and wreaths in green and red (Scott 1205). Image credit – postage stamp

69. Christmas trees were banned–due to environmental concerns–in the White House in 1901–by the then President Teddy Roosevelt.

70. Franklin Pierce was the first president to place a Christmas tree in the White House. 

71. In Italy, Christmas dinner can last for more than 4 hours. Yes that’s right. Most of the Italian families have more than 7 courses for the dinner.

72. Japanese spend their Christmas Eve eating in KFCs. This is a popular tradition in Japan so much that customers have to book their seats 2 months in advance. 

73. Approximately 35 million Christmas trees are produced during the Christmas season to keep pace with the demand.

74. In Guatemala, adults do not exchange Christmas gifts until New Year’s Day.

75. In 1843, one thousand copies of the first Christmas cards were sold. A civil servant Sir Henry Cole in London is credited with making the initial sales of the cards.

76. ‘White Christmas’ by Bing Crosby is the best-selling Christmas song ever. It has sold more than 50 million copies around the world. 

77. Santa Claus, Father Christmas, Saint Nicholas, and Christkind, are associated with bringing gifts to children during the Christmas season. Though these figures are closely related and are often interchangeable.

78. December 25 – January 5 is referred to as ‘Christmastide’ or ‘Twelve Holy Days’.

79. King William I of England was crowned on Christmas Day 1066.

80. On a Christmas feast in 1377, hosted by King Richard II of England, twenty-eight oxen and three hundred sheep were eaten.

81. Between 1640 and 1958, the Parliament of Scotland officially abolished the observance of Christmas.

About Christmas meals, Christmas in 1539, Santa’s postal address, shopping during the festive season and more…

82. Christmas was much popular in Germany than in America during the 18th

83. Charles Dickens has written a novel on Christmas – ‘A Christmas Carol’. And it became very popular and it took him 6 weeks to write this novel.

84. Kids did you know that in Hawaii, Santa is called Kanakaloka?

85. Before turkey, the traditional Christmas meal in England was a pig’s head and mustard.

86. In 2014, approximately 10 million Turkeys were consumed in the U.K. during the Christmas.

87. Different names of SANTA CLAUS around the world include: Kriss Kringle in Germany, Le Befana in Italy, Pere Noel in France and Deushka Moroz (Grandfather Frost) in Russia.

88. A movie titled ‘The Santa Clause’ was released in 1994. A man in the movie inadvertently killed Santa and was magically recruited to take the place of Santa. You can watch this movie on YouTube and iTunes store for a small fee.

89. Santa has a real postal zip code – H0H 0H0. Every year millions of letters are addressed to Santa from kids all over the world. The postal workers at the Canadian Post Office also started answering some of these letters. 

90. Christmas is celebrated to represent the ‘spirit of giving’ which is why so many gifts are exchanged on the occasion. It is also important to remember and help people that are less fortunate than us.

91. In the U.K. only, 2.4 billion Pounds is spent on uneaten, discarded food and unwanted gifts as per a survey by The Money Advice Service. This is a huge amount, which if put to other useful purposes, can break or make the future of those people who are underprivileged.

92. The bizarre Catalonian tradition of caga tió(or “defecating log” in English) involves creating a character out of a small log – often complete with a grinning face and hat – which sits on the dining room table during the fortnight leading up to Christmas. It has to be fed every day with fruit, nuts and sweets, and then – on Christmas Eve – the entire family beats the log with sticks, while singing traditional songs, forcing the log to excrete its treats. You couldn’t make it up.

93. The most expensively dressed Christmas tree–valued at $11,026,900–was seen in the United Arab Emirates last year.

94. And the most lights lit on simultaneously on a Christmas tree is 194,672.

95. 1/3rd of the 20 highest grossing movies were released during the Christmas.

96. Visa cards are used 5-6 thousand times every minute during the Christmas season.

97. The first Christmas was celebrated in America in 1539 and a bunch of people gathered for the celebration devoid of any gifts or trees.

98. The Rubik was the highest selling Christmas toy in 1980. That time it sold for $1.99 and today it retails for $10.

99. Gifts are shared during the Christmas season to symbolize the gifts given to Jesus (P.B.U.H) by the three wise men.

Eggs and Cholesterol — How Many Eggs Can You Safely Eat?

Eggs are among the most nutritious foods on the planet.

In fact, a whole egg contains all the nutrients needed to turn a single cell into an entire chicken.

However, eggs have gotten a bad reputation because the yolks are high in cholesterol.

But cholesterol isn't that simple. The more of it you eat, the less your body produces.

For this reason, eating a few eggs won’t cause a high rise in cholesterol levels.

This article explains this process and discusses how many eggs you can safely eat per day.

Cholesterol is often viewed as negative.

This is because some studies have linked high levels of cholesterol with heart disease and early death. However, the evidence is mixed (1, 2).

The truth is that cholesterol plays a very important function in your body. It’s a structural molecule that is essential to every cell membrane.

It is also used to make steroid hormones like testosterone, estrogen and cortisol.

Given how important cholesterol is, your body has evolved elaborate ways to ensure that it always has enough available.

Because getting cholesterol from the diet isn't always an option, your liver produces enough to meet your body’s needs.

But when you eat a lot of cholesterol-rich foods, your liver starts producing less to keep cholesterol levels from becoming excessively high (3, 4).

Therefore, the total amount of cholesterol in your body changes only very little, if at all. What changes is its source — your diet or your liver (5, 6).

Nevertheless, you should still avoid eating excessive amounts of cholesterol if your blood levels are raised. A high intake may cause a moderate increase in blood cholesterol levels (7, 8, 9).

SUMMARYYour liver produces large amounts of cholesterol. When you eat cholesterol-rich foods such as eggs, your liver compensates by producing less.

What Happens When People Eat Several Whole Eggs per Day?

For many decades, people have been advised to limit their consumption of eggs — or at least of egg yolks.

A single medium-sized egg contains 186 mg of cholesterol, which is 62% of the recommended daily intake (RDI). In contrast, the white is mostly protein and low in cholesterol (10).

Common recommendations include a maximum of 2–6 yolks per week. However, scientific support for this limitation is lacking (11).

A few studies have examined the effects of eggs on cholesterol levels.

These studies divided people into two groups — one group ate 1–3 whole eggs per day while the other ate something else, such as egg substitutes.

These studies show that:

• In almost all cases, “good” HDL cholesterol goes up (12, 13, 14).
• Total and “bad” LDL cholesterol levels usually remain unchanged but sometimes increase slightly (15, 16, 17, 18).
• Eating omega-3-enriched eggs can lower blood triglycerides, another important risk factor (19, 20).
• Blood levels of carotenoid antioxidants like lutein and zeaxanthin increase significantly (21, 22, 23).

It appears that the response to eating whole eggs depends on the individual.

In 70% of people, eggs had no effect on total or “bad” LDL cholesterol. However, in 30% of people — called hyper-responders — these markers do go up slightly (24).

Although eating a few eggs per day may raise blood cholesterol in some people, they change the “bad” LDL particles from small and dense to large (12, 25).

People who have predominantly large LDL particles have a lower risk of heart disease. So even if eggs cause mild increases in total and LDL cholesterol levels, it’s not a cause for concern (26, 27, 28).

The science is clear that up to 3 whole eggs per day are perfectly safe for healthy people.

SUMMARYEggs consistently raise HDL (the “good”) cholesterol. For 70% of people, there is no increase in total or LDL cholesterol. Some people may experience a mild increase in a benign subtype of LDL.

Eggs and Heart Disease

Multiple studies have examined egg consumption and heart disease risk.

Many of these are observational studies in which large groups of people are followed for many years.

Researchers then use statistical methods to determine whether certain habits — like diet, smoking or exercise — are linked to either a decreased or increased risk of certain diseases.

These studies — some of which include hundreds of thousands of people — consistently show that people who eat whole eggs are no more likely to develop heart disease than those who don’t.

Some of the studies even show a reduced risk of stroke (29, 30, 31).

However, this research suggests that people who have type 2 diabetes and eat a lot of eggs have an increased risk of heart disease (32).

One controlled study in people with type 2 diabetes found that eating two eggs per day, six days a week, for three months did not significantly affect blood lipid levels (33).

Health effects may also depend on the rest of your diet. On a low-carb diet — which is the best diet for people with diabetes — eggs lead to improvements in heart disease risk factors (34, 35).

SUMMARYMany observational studies show that people who eat eggs don't have an increased risk of heart disease, but some studies show an increased risk for people with type 2 diabetes.

Eggs Have Several Other Health Benefits

Let's not forget that eggs are about more than just cholesterol. They're also loaded with nutrients and offer various other impressive benefits:

• They're high in lutein and zeaxanthin, antioxidants that reduce your risk of eye diseases like macular degeneration and cataracts (36, 37).
• They're very high in choline, a nutrient that plays an essential role in all cells (38).
• They're high in quality animal protein, the benefits of which include increased muscle mass and better bone health (39, 40).
• Studies show that eggs increase feelings of fullness and help you lose weight (41, 42).

What’s more, eggs are tasty and incredibly easy to prepare.

The benefits of consuming eggs far outweigh the potential negatives.

SUMMARYEggs are among the most nutritious foods on the planet. They contain important brain nutrients and powerful antioxidants that protect your eyes.

How Much Is Too Much?

Unfortunately, no studies have fed people more than three eggs per day.

It is possible, though unlikely, that eating more than that could negatively impact your health. Consuming more than three is uncharted territory, scientifically speaking.

However, one case study included an 88-year-old man who consumed 25 eggs per day. He had normal cholesterol levels and was in very good health (43).

Of course, the way one individual responds to extreme egg consumption can’t be extrapolated to the whole population, but it's interesting nonetheless.

It's also important to keep in mind that not all eggs are the same. Most eggs at the supermarket come from factory-raised chickens fed grain-based feeds.

The healthiest eggs are omega-3-enriched eggs or eggs from hens that are raised on pasture. These eggs are much higher in omega-3s and important fat-soluble vitamins (44, 45).

Overall, eating eggs is perfectly safe, even if you're eating up to 3 whole eggs per day.

Given their range of nutrients and powerful health benefits, quality eggs may be among the healthiest foods on the planet.

11 Foods to Increase Your HDL

What is HDL?

When you think of cholesterol, you probably think of “bad” or high cholesterol. There’s also a “good” type of cholesterol, though, that your body needs.

High-density lipoprotein (HDL) is the good kind of cholesterol and the kind you want. Low-density lipoprotein (LDL) is the bad kind of cholesterol and the kind you want to keep in check. HDL, LDL, and triglycerides — a type of fat carried in the blood — make up total cholesterol levels.

HDL is like a vacuum cleaner or snowplow for cholesterol in the body. When it’s at healthy levels in your blood, it removes extra cholesterol and plaque buildup in your arteries and then sends it to your liver. Your liver expels it from your body. Ultimately, this will help reduce your risk of heart disease, heart attack, and stroke.

Keep reading to learn more about HDL and what foods you should be eating to raise your HDL ratio in relation to total cholesterol.

What are good HDL levels?

The American Heart Association recommends getting a cholesterol blood test by age 20. It’s a good idea to talk to your doctor about getting one sooner if you’re at risk for heart conditions or overweight or obese.

An ideal HDL level is 60 milligrams/deciliter (mg/dL) or above. Your HDL is considered low if it’s below 40 mg/dL. You should aim to have an HDL level between 40 and 60 mg/dL.

How does food affect cholesterol?

A bagel with cream cheese for breakfast, a piece of fried chicken for lunch, a steak sautéed in butter for dinner, and a bowl of ice cream at night aren’t ideal for your cholesterol. These are sources of saturated and trans fat. They can increase your LDL and total cholesterol levels.

The things that increase HDL are actually not food, but several medical and environmental factors. Avoiding the following increases your HDL:

• obesity
• type 2 diabetes
• inflammation
• smoking

Some hormones increase HDL concentrations, such as estrogen or thyroid hormone. Exercise and moderate alcohol consumption is associated with higher HDL, too.

The right food choices can lower your LDL levels, which improves your HDL to LDL ratio. The Mediterranean diet is a good place to start. Research has shown it’s associated with better cholesterol and overall health. Start incorporating the following Mediterranean-style and HDL-friendly foods into your daily diet.

1. Olive oil

The type of heart-healthy fat found in olives and olive oil can lower the inflammatory impact of LDL cholesterol on your body.

Swap extra-virgin olive oil for all your other oils and fats when cooking at low temperatures, since extra-virgin olive oil breaks down at high temperatures. Use the oil in salad dressings, sauces, and to flavor foods once they’re cooked. Sprinkle chopped olives on salads or add them to soups, like in this Sicilian fish soup. Just be sure to use extra-virgin olive oil in moderation, since it’s high in calories.

2. Beans and legumes

Like whole grains, beans and legumes are a great source of soluble fiber. Reach for black beans, black-eyed peas, kidney beans, navy beans, lentils, and others. Canned beans contain about half as much folate as cooked dry beans. Folate is an important B vitamin that’s healthy for your heart.

Beans and legumes are great in side dishes, like in a Cajun corn and kidney bean salad, or in soup, like this Italian-style white bean and kale soup.

You can also whip up this spicy Southwestern black bean chili during the week for an easy, family-friendly dinner.

3. Whole grains

Whole grains, including bran, cereals, and brown or wild rice, may lower your LDL and total cholesterol. This in turn gives your HDL levels a percentage boost. That’s because they contain fiber — specifically soluble fiber, which is shown to help lower LDL.

Have at least two servings of whole grains per day. That could be as simple as a comforting bowl of oatmeal for breakfast, 100 percent whole-grain bread at lunch, and a side of brown riceat dinner.

4. High-fiber fruit

Fruits with a lot of fiber, such as prunes, apples, and pears, can lower your LDL level, in turn raising your HDL level. Slice them up and stir them into cereal or oatmeal, or throw them into your blender and create a delicious smoothie. They’re just as great plain, too, either as a mid-afternoon snack or a treat after dinner.

5. Fatty fish

Omega-3 fatty acids, which are found in fish, can lower your LDL. Look for fattier options, such as:

• salmon
• mackerel
• albacore tuna
• sardines
• rainbow trout

Aim for two servings of fish per week. If you don’t like fish or can’t eat enough fish to fulfill your omega-3 goals, ask your doctor about fish oil or krill oil supplements. These over-the-counter supplements can deliver more than 1,000 mg of omega-3-rich oil in each pill. However, they still don’t deliver the same benefits as the food itself.

6. Flax

Ground flax seeds and flaxseed oil also contain omega-3 fatty acids. Many vegetarians use flax seed as a source of omega-3 fatty acids because they’re one of the better plant-based sources of this heart-healthy fat.

Make sure to buy ground flax seed. Whole flax seeds are almost impossible for your body to break down. This means they pass through your body largely intact and never leave behind any of their nutrients.

Ground flax seed can be sprinkled onto your morning cereal, oatmeal, salads, dips, or yogurt, or added to baked goods. Flaxseed oil is a welcome addition to salad dressings or smoothies.

7. Nuts

Nuts, including Brazil nuts, almonds, pistachios, peanuts, and others, are filled with heart-healthy fats. They’re also high in fiber and contain a substance called plant sterols. Plant sterols block the absorption of cholesterol in your body.

Eat an ounce or two for a snack or incorporate them into meals. Try this banana and walnut smoothie for a nutritious breakfast, or steam-sautéed green beans with almonds and parsleyfor an easy but elegant side dish.

Just remember that if you’re watching your calories, keep your nut portions in check with a measuring cup or scale, since they’re high in calories.

8. Chia seeds

Chia seeds are a good source of plant-based omega-3 fatty acids, fiber, and other healthy nutrients. Adding chia seeds to your diet may help lower LDL levels and decrease blood pressure.

Like flax seeds, chia seeds are great when added to cereal, oatmeal, dips, salads, yogurt, or smoothies. Unlike flax seeds, however, chia seeds can develop a somewhat slimy texture when they’re wet due to mucilaginous properties. If that’s a problem for you, consume chia seeds immediately, or try adding them to your baked goods in place of eggs.

Today, because it’s growing in popularity, chia seeds are available in many food products at the grocery store.

9. Avocado

The food world’s new favorite fruit is also one of the healthiest. Avocados are high in folate, a healthy monounsaturated fat. This type of fat lowers LDL and reduces your risk for stroke, heart attack, and heart disease. They’re also filled with fiber, which naturally helps keep cholesterol in check.

Add slices of avocado to salads, soups, chilis, or sandwiches. Guacamole is a great option, too. Just be sure to reach for low-calorie dippers, like carrots, radishes, and tomatoes, instead of high-calorie, high-salt tortilla chips.

10. Soy

Soy-based products aren’t just for vegetarians. Incorporating this food into your diet is a great way to reduce your meat consumption. When people eat less meat, their LDL levels will most likely decrease, and their HDL levels will most likely increase.

However, it’s possible that the positive benefit seen between soy and cholesterol levels is the result of eating less meat and eating more heart-healthy food, not because of soy specifically.

Steamed, unsalted edamame makes a great appetizer. This edamame spread is a healthier dip option for a party or gathering. Extra-firm tofu grills beautifully, and this tofu vegetable kebabrecipe will please even your meat-loving friends.

11. Red wine

Drinking moderate amounts of alcohol, including red wine, has been shown to raise HDL levels. It’s also been shown to lower your risk of heart disease. A moderate amount of alcohol is defined as just one glass per day for women and two glasses per day for men.

However, red wine shouldn’t be consumed if you also have high triglycerides. If you don’t already drink, you shouldn’t start just for the heart-healthy benefits. Talk with your doctor about your drinking habits and whether they put you at an increased risk of any other condition.

Other ways to improve your cholesterol levels

Eating the right foods can help you reduce your bad cholesterol and improve your good cholesterol, but it’s not the only thing you should be doing to reach your desired levels. Here are some steps you can take:

• Get moving. Daily exercise is one of the best natural ways to boost your HDL. If you’re new to exercise, start slow. Aim for 10 to 15 minutes of walking a few times a week. Slowly build up to at least 30 minutes of vigorous walking at least five times per week.
• Shed some pounds. One of the benefits of exercise could be weight loss. Reducing your weight can help raise your HDL and lower your LDL cholesterol levels.
• Analyze your genetics. Sometimes, despite all your efforts, you’ll still struggle with healthy cholesterol levels. Genetics can play a big role in your cholesterol levels, so speak with your doctor about your personal risks and what you can do to address them.
• Take care of your digestive system. Emerging research is finding that your gut flora or microbiome influences your cholesterol levels and heart disease risk. Adding probiotic-rich foods like yogurt and fermented foods to your daily diet is a good idea.

Talk with your healthcare provider

Before you begin dramatically changing your diet or taking any supplements, you should talk with your doctor and dietitian. Food is an outstanding and all-natural way to deliver more heart-healthy vitamins, minerals, and nutrients to your body. However, certain foods and supplements are off-limits because of their possible interactions with medications or prescriptions.

Therefore, before you begin loading up on these foods and supplements to boost your HDL and lower your LDL numbers, talk with your doctor. Together, the two of you can strategize healthy, positive ways for you to get your cholesterol numbers headed in the right direction.