Foods to Eat to Raise Your Good Cholesterol

Foods to Eat to Raise Your Good Cholesterol

So how do you increase your good cholesterol? Let’s get to know more about HDL (high density lipoprotein) or the good cholesterol first.

HDL protects you against heart disease, by carrying your excess cholesterol back to the liver. It also has some anti-inflammatory effects that are beneficial to the heart. Higher levels of HDL cholesterol are a good thing. That’s why you should know the foods that can help improve your HDL levels.

Below are the 3 foods you should incorporate into your diet:

1. Antioxidants Rich Foods

Antioxidants prevent the formation of free radicals and keep the cells in the body in good condition. It also provide polyphenols that increases good cholesterol. These foods include:

  • Legumes: Peas, beans and lentils
  • Tea: Green tea
  • Berries: Blueberries, raspberries, strawberries, blackberries and grapes
  • Spices and Seasonings: Garlic, pepper and onions
  • Chocolate: Black chocolate that contains at least 70% of cocoa

2. Mono-unsaturated Fat-Rich Foods

Foods that are rich in omega-3 fatty acids, help increase goods cholesterol by providing healthy lipids that protect the heart. These include:

  • Nuts: Almonds, pistachios, peanuts and walnuts
  • Seeds: Flax-seed
  • Vegetable oils: High-oleic sunflower or safflower oil. Also includes olive, hazelnut, avocado, canola, peanut, almond, corn, rice bran, sesame, cod liver and soybean oils.

3. High Fiber Foods

Foods that are rich in soluble fiber, slows down the absorption of bad cholesterol. Foods that are considered to be rich in fiber are:

  • Fruits: Oranges, strawberries, oranges, nectarines, apples and pears.
  • Whole Grains: Barley and oats
  • Legumes: Peas, beans and lentils
  • Vegetables: Asparagus, spinach, broccoli, beets, brussels sprouts, carrots and artichokes

Adding these foods into your diet is not the only way to increase good cholesterol. You should also be physically active and avoid fried foods and solid fats to keep your heart healthy.