High-density lipoprotein (HDL) is popularly known as good cholesterol due to its health benefits. It plays a vital role in removing bad cholesterol, also known as low-density lipoprotein (LDL), from your arteries and sending it to your liver to be expelled from the body. Good cholesterol, or HDL, reduces the risk of heart attack, stroke, and other heart-related diseases. While genetics and other factors can affect your good cholesterol levels, a good diet with foods that increase HDL levels is equally essential for a healthy heart.
Olive oil
Be it on salads or with bread, make sure to consume olive oil to increase HDL cholesterol levels in your body. Olive oil is considered to have healthy fats. It is full of the anti-inflammatory compound oleic acid. This compound helps boost good cholesterol levels and lower the risk of heart disease.
Beans and legumes
Beans and legumes are a great source of soluble fiber. These fibers help block the absorption of LDL cholesterol, promoting heart health. Hence, consume black-eyed peas, black beans, kidney beans, navy beans, and lentils to boost your HDL or good cholesterol level.
Fatty Fish
Salmon, mackerel, sardines, albacore tuna, and rainbow trout are high in Omega-3 fatty acids. These acids are great for maintaining HDL cholesterol in your body. So, do not hesitate to add these foods to your meal plan to increase good cholesterol.
Avocado
From avocado toasts to salads and desserts containing the fruit, avocado should be part of your daily diet. This fruit is packed with healthy monounsaturated fats and fiber, which help clean out LDL cholesterol while boosting HDL cholesterol levels.
Nuts and Seeds
For vegetarians or those who can’t eat fish due to allergies, make sure to consume Brazil nuts, pecans, almonds, pistachios, flax seeds, and chia seeds. These nuts and seeds are filled with heart-healthy fats that boost good cholesterol levels. For instance, chia seeds help lower LDL cholesterol levels and decrease blood pressure.
Most nuts are high in fiber and contain plant sterols that block the absorption of LDL cholesterol in the body. However, if you are following a certain diet or watching your calorie intake, be mindful of your consumption of nuts, as they are high in calories.
Berries
Berries are high-fiber foods that can improve your cholesterol levels. The antioxidants and fibers in the berries keep LDL cholesterol in check while boosting HDL cholesterol. So, stir them into your yogurt, have them as is, top your salad with them, or simply have them as a smoothie. Add raspberries and blueberries to your diet plan to get their maximum benefits.
Coconut oil
Although coconut oil has a high saturated fat content, some studies have shown that it raises HDL cholesterol more than many other types of fat. In addition, studies have also shown that coconut oil may improve the ratio of bad cholesterol to good cholesterol. However, more definitive research is needed to support these studies.
Besides food, quitting smoking, losing weight, avoiding artificial trans fats, and exercising regularly can also increase good cholesterol levels. However, before you add these foods to your diet, you should check your cholesterol levels, consult your doctor, and work accordingly to increase HDL cholesterol for better heart health.
