When you think of cholesterol, you probably think of bad and high cholesterol, however there is a type of “good” cholesterol that your body needs. High-density lipoprotein (HDL) is the type of good cholesterol and the one that your body needs to function , on the contrary, low-density lipoprotein (LDL) is the type of bad cholesterol and there is to keep under control. HDL, LDL, and triglycerides, a type of fat carried in the blood, make up total cholesterol levels.
HDL cholesterol is like a vacuum or snow blower for cholesterol in the body. When it is at healthy levels in the blood thanks to foods that help increase HDL cholesterol, it removes extra cholesterol and plaque buildup in the arteries and then sends it to the liver, an organ that expels it from the body. Ultimately, this will help reduce the risk of heart disease, heart attack, and stroke.
What are the foods that help increase HDL cholesterol?
Olive oil
The type of heart-healthy fat found in olives and olive oil can reduce the inflammatory impact of LDL cholesterol on your body.
Ideally, swap out the extra virgin olive oil for all other oils and fats when cooking at low temperatures, as extra virgin olive oil breaks down at high temperatures. Use the oil in salad dressings, sauces, and to flavor foods once they are cooked. Sprinkle the chopped olives on salads or include them in soups and other foods. Just be sure to use extra virgin olive oil in moderation, as it is high in calories.
Vegetables
Like whole grains, legumes are a great source of soluble fiber. Cook red and white beans, peas, lentils, chickpeas, and other foods in the same category as they contain folate, an important B vitamin that is healthy for your heart.
Whole grains
Whole grains, including bran, cereals, and brown rice, can lower LDL and total cholesterol. This in turn increases your HDL cholesterol levels, as they contain fiber, specifically soluble fiber, which has been shown to help lower LDL.
Have at least two servings of whole grains per day, for example: a bowl of oatmeal for breakfast, 100% whole wheat bread for lunch, and a serving of brown rice for dinner.
High fiber fruit
High-fiber fruits, such as prunes, apples, and pears, are foods that help increase HDL cholesterol and in turn lower your LDL levels . Cut them up and stir them into cereal or oatmeal, or make a smoothie with the blender. They are also perfect for a mid-afternoon snack or as a dessert after dinner.
Fish
Fish, due to its high content of omega 3 acid, is another of the foods that help increase HDL cholesterol. Among them are:
- Salmon
- Mackerel
- White tuna
- Sardines
- Trout
Try to eat at least two servings of fish per week. If you don’t like fish or can’t eat enough fish to meet your omega-3 goals, ask your doctor about omega-3 fatty acid supplements. These supplements can provide you with more than 1000 mg of omega-3-rich oil in each pill. However, they do not offer the same benefits as the food itself.
Linen
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 are one of the best sources of this heart-healthy fat.
Make sure you buy ground flax seeds, as whole flax seeds have a hard time breaking down whole flax seeds – they pass through your body intact and provide no nutrients. Ground flax seeds can be sprinkled on morning cereal, oatmeal, salads, sauces, or yogurt, or they can be added to baked goods. Flaxseed oil is a welcome addition to salad dressings or smoothies.
Nuts
Walnuts, almonds, pistachios, peanuts, and other nuts are full of heart-healthy fats and are foods that help increase HDL cholesterol. They are also rich in fiber and contain a substance called plant sterols . Plant sterols block the absorption of cholesterol in your body. You can eat a handful as a snack or incorporate them into meals.
Chia seeds
Chia seeds are a good source of plant-based omega-3 fatty acids, fiber, and other healthy nutrients, and one of the foods that help increase HDL cholesterol. Including chia seeds in your diet can help lower LDL levels and lower blood pressure.
Avocado
Avocados are another of the foods that help increase HDL cholesterol and are rich in folic acid, a healthy monounsaturated fat. This type of fat lowers LDL cholesterol and helps lower your risk of stroke, heart attack, and heart disease. They are also full of fiber, which naturally helps keep cholesterol in check.
