25 Foods Which Will Help Increase HDL Cholesterol
by Futurescopes Research Team
HDL cholesterol, the so-called “good cholesterol”, is a molecule in our body that transports fatty acids from unhealthy deposits in the blood vessels and tissues back to the liver. This molecule should be higher than 40 mg/dL in our blood, and higher levels are considered to cause protective effects in the heart and circulatory system. Cholesterol levels are affected by diet, our weight, whether or not we perform physical activity, and other factors like genetics, age, and gender.
The best way to increase HDL cholesterol is to live an active life, not necessarily working out every single day but at least the minimum 30 minutes a day to stay on top. A good diet should be complimentary to any treatment or measure to increase HDL cholesterol, and if you ever wondered what to eat to increase your good cholesterol, here we have 25 different foods you can choose from:
- Olive oil
One of the most popular types of oil, olive oil provides healthy fats in the right amount. One teaspoon provides 3.3g of monounsaturated fats and 34.2 mg of Omega 3. It is widely accepted that omega 3 and healthy fats are essential to increase your HDL levels.
- Canola oil
It is considered to be one of the best oils to cook and prepare foods because it has higher boiling point than olive oil. One teaspoon provides 2.8 g of monounsaturated fats, and an impressive 411 mg of Omega 3.
- Black beans
Soluble fiber in black beans is capable of binding to cholesterol molecules in the bile and take it away from the body. Since it prevents cholesterol to be reabsorbed, the amount of bad cholesterol will go down and HDL will increase. One ounce of black beans contain 4.3 g of dietary fiber.
- Kidney beans
The second beans choice to improve your HDL cholesterol levels is kidney beans, which provides 1.8 g of dietary fiber for each ounce. Dietary fiber has positive effects in our gastrointestinal system as well.
- Lentils
They are not beans, but they are quite similar and provide an excellent array of micronutrients and 2.2 g of dietary fiber for each ounce. Lentils should be part of your healthy choices to reduce your HDL cholesterol.
- Oatmeal
The type of fiber from oatmeal can improve our HDL cholesterol as well as reduce total cholesterol. Oatmeal is also a very good source of manganese and slow-digesting sugars.
- Brown rice
If you decide to have rice in your meal, consider buying brown rice instead of white. It has 3.5 g of fiber per cup, and will help you reduce your cholesterol levels.
- Brussels sprouts
They have impressive amounts of vitamin K and vitamin C, and also provides 0.7 g of dietary fiber.
- Prunes
One cup of prunes have 7.7 g of dietary fiber with HDL-lowering properties. Prunes also provide high amounts of vitamin K, B6, and potassium.
- Apple
They are traditional, tasty, and very healthy. 1 cup of chopped apples can provide 3 g of dietary fiber. The type of fiber from apples is soluble and it is able to absorb cholesterol easily to transport it to our stools.
- Salmon
It has maybe the highest amount of Omega 3 imaginable, around 1455 mg for each 100 g, and a very healthy ratio when compared with Omega 6. If you can afford salmon, make it a part of your diet to lower your HDL cholesterol in a few weeks or months.
- Mackerel
One mackerel fillet contains 1251 mg of Omega 3 and only 129 mg of Omega 6. Healthy ratios of these fatty acids are 1:1 or a higher ratio in favor of Omega 3, so mackerel is a great choice to improve your HDL levels.
- Cod
Similar to mackerel, cod is also one of the healthiest types of seafood. It provides 310 mg of Omega 3 and 10 mg of Omega 6 for each fillet (180g).
- Tuna
Not everybody is aware how healthy tuna can be due to its Omega 3 fatty acids. It contains 1414 mg of Omega 3, almost the same as salmon for a lower price.
- Halibut
It’s another source of high dietary Omega 3. ½ a fillet of halibut (159 g) contains 1064 mg of Omega 3 and only 60 mg of Omega 6 fatty acids.
- Flax seeds
Flax seeds have the two basic components that help us balance our good and bad cholesterol, namely Omega 3 and fiber. Only one tablespoon has 2.8 g of dietary fiber and an impressive 2338 mg of Omega 3.
- Almonds
They are a healthy snack with dietary fiber, vitamin E, manganese, and many other nutrients. One ounce of almonds provide up to 2.9 g of dietary fiber.
- Peanuts
They taste good as a snack, along with salads, smashed or blended in smoothies. One ounce of peanuts provide 2.5 g of dietary fiber with HDL lowering properties.
- Pistachios
Pistachios are a great source of dietary fiber and vitamin B6. They are not only tasty but also improve your HDL cholesterol levels and lowers your bad cholesterol. One ounce of pistachios have 2.9 g of dietary fiber.
- Chia seeds
What about chia seeds? They are an impressive source of phosphorus and manganese, provide up to 4915 mg of Omega 3, and 10.6 mg of dietary fiber for each ounce. They are definitely a powerful tool against bad cholesterol.
- Soy
Soybeans have 2.3 g of dietary fiber per ounce, and they are a good source of plant-based proteins. Soy products are to be chosen over dairy if you are having cholesterol problems.
- Avocado
They have healthy fats and a moderate amount of fibers (1.9 g per ounce). Avocadoes are the ones to choose from if we need to increase our fat intake with good, monounsaturated fats.
- Red wine
Studies have shown that moderate amounts of alcohol can improve HDL cholesterol. One of the best allies is red wine, but you should be aware not to overdo because it also provides energy that would otherwise be stored as unhealthy fats.
- Dark chocolate
The polyphenols in cocoa and cocoa products can increase the levels of HDL cholesterol in our bodies according to studies. It also inhibits peroxidation of lipids, which is a dangerous process in which fatty intake can be linked to cancer.
- Green tea
It has important amounts of antioxidants, and research shows green tea decreases our levels of bad cholesterol. As such, it is a wonderful drink to add if you are following a HDL-boosting diet.
References:
- Mursu, J., Voutilainen, S., Nurmi, T., Rissanen, T. H., Virtanen, J. K., Kaikkonen, J., ... &Salonen, J. T. (2004). Dark chocolate consumption increases HDL cholesterol concentration and chocolate fatty acids may inhibit lipid peroxidation in healthy humans. Free Radical Biology and Medicine, 37(9), 1351-1359.
- Zheng, X. X., Xu, Y. L., Li, S. H., Liu, X. X., Hui, R., &Huang, X. H. (2011). Green tea intake lowers fasting serum total and LDL cholesterol in adults: a meta-analysis of 14 randomized controlled trials. The American journal of clinical nutrition, 94(2), 601-610.
- All values taken from USDA Food Composition Database.
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