Diet plays an essential role in providing the body with necessary amounts of HDL. Below are some foods to raise the HDL levels.
1. Olive Oil
Olives & olive oil are high in HDL, & reduce the inflammatory effects of LDL. Selecting extra-virgin olive oil over any other oils is a great option to start with. You could use the extra virgin oil as a dressing for your salad, or add chopped olives in your sandwich or soups.
High in omega-3 fatty acids, fatty fishes help boost your HDL levels & lower bad cholesterol. Salmon, mackerel, sardines, tuna & trout contain high levels of omega-3. Adding these fishes in your diet twice a week gives health benefits and also helps you boost testosterone levels. There are several supplements of fish oil obtainable in the market, which also serve the purpose, though not as much as the fish does.
Avocado is monounsaturated fatty acid, folate, contain in avocados raise the levels of HDL & decreases LDL levels. The fiber-rich quality of avocado performs an important role in this. An avocado smoothie is a great option to keep yourself full for a long time. Avocado slices can also be used in sandwiches, salads & soups.
4. Red Wine
The fact that alcohol is helpful for health is too good to be true. Red wine can enhance HDL levels in the body. This significantly lessens the chances of getting a heart disease. Moderation is the key to it, and the normal limit suggested is one glass per day for the female and two glasses per day for men.
Nuts packed with HDL & omega-3 fatty acids, they reduce the levels of LDL, keeping your blood vessels healthy. They also have huge amounts of plant sterols which reduce the consumption of LDL in the body. Some of the nuts are hazelnuts, pecans, almonds, walnuts, pistachios & peanuts. You can eat nuts as a snack or include them in salads & soups.
Flaxseeds are sources of omega-3 fatty acids which regulate the levels of HDL in the body. These seeds as a whole are not broken down by our digestive system & so the nutrients are not absorbed. The best way to consume flaxseeds is in the powdered form or as oil. You can also include flaxseeds oil to salads, & sprinkle the powder on baked foods, oats, salads, and cereals.
7. Beans And Legumes
Black-eyed peas, black beans, lentils & kidney beans are full of fiber & folate. While fiber benefits in an absorption of good cholesterol, whereas folate reduces the risk of cardiovascular diseases. Lentils can be best consumed as soups & beans as a side dish.
8. Fruits Rich In Fiber
Pears, prunes &apples have high amounts of fiber which enhance the HDL levels. Trying them as is retains the high fiber content & has excellent benefits. You could also make a smoothie of it, or include them as toppings on your cereals.
Soy– A vegetarian alternative to meat, reduces LDL levels in your body. Research also show that consumption of soy has lead to limit consumption of meat in many people. Soy chunks can be soaked & added to your side dishes. Slices of tofu can also be used to replace the cheese slices in your sandwich.
10. Dark Chocolate
Consuming dark chocolate increases good cholesterol levels in the body. Studies indicate that eating 0.5 oz of dark chocolate every day increases good cholesterol levels by 9%. And you don’t need suggestion on how to eat chocolate, do you?
11. Whole Grains
Oatmeal, whole-grain bread, brown rice & other whole grains are the best sources of soluble fiber & boost the levels of HDL in the body. Consuming 2 servings of whole grains or their unprocessed byproducts are recommended.
Though food stands as the core to raise HDL levels & to lower LDL, other important factors like Genetics, metabolism & workout also impact cholesterol levels. A good and healthy lifestyle accompanied by yearly check-up of your cholesterol levels improve maintain your health effectively. These are Top 11 Good Cholesterol Foods To Eat for good HDL levels and to lower LDL levels.