Did you know that nearly 95 million adults have total cholesterol levels above what's considered healthy? High levels of cholesterol can cause health conditions like obesity, diabetes, high blood pressure and cardiovascular diseases.
While we often hear about "bad" cholesterol (LDL), the "good" kind (HDL) plays a vital role! HDL helps remove excess cholesterol from the body, protecting your heart. In this blog, we will understand how to increase HDL cholesterol by eating natural and healthy foods.
Fatty fish like tuna, salmon and mackerel are excellent sources of good cholesterol as they contain omega-3 fatty acids. According to a study, adding these fatty fish to your diet increases your HDL levels and reduces your LDL levels. This helps to lower your risk of developing certain conditions such as heart health, blood pressure and arrhythmia.
A study found that eating oily fish was associated with increased levels of HDL cholesterol and lower levels of triglycerides (1).
Nuts are rich in protein, fiber and healthy fats. Nuts are also rich in omega 3 fatty acids which are associated with improved heart health, lower LDL cholesterol levels, and reduced inflammation.
According to a study people eating five or more servings of nuts per week had a lower rate of heart disease or death. Soak nuts like almonds pistachios, walnuts, Brazil nuts, and peanuts overnight and add them to your breakfast.
Avocados are one of the best healthy foods to include in your diet. They are excellent for weight loss and heart health. Avocados contain important nutrients like fiber, potassium, magnesium, and unsaturated fats. These nutrients help to lower LDL and increase HDL.
A study done on people suffering with obesity to measure the effects of avocados on cholesterol found that participants who ate one avocado daily lowered their LDL levels more than those who didn't eat avocados (2).
Olive oil, especially extra virgin olive oil, is excellent for increasing good cholesterol. It contains monosaturated fat that helps to lower the bad cholesterol in the body. It also lowers the inflammatory impact of LDL cholesterol on your body.
A study was conducted to identify the effects of olive oil with other plant-based oils on cholesterol. It was found that olive oil had a bigger impact on increasing HDL cholesterol. You can use olive oil to cook your daily food or add olive oil as a dressing on the salads.
Whole grains are one of the best foods that increase cholesterol. They are rich in soluble fiber which has been shown to increase HDL levels and lower blood pressure. Some of the best whole grains that you can add to your diet are oats and barley. Apart from being a good source to increase HDL they also provide essential nutrients to the body.
According to a study eating three servings of whole grains daily led to a 19% lower risk of heart disease and a 12% lower risk of stroke (3).
Legumes also known as pulses are common in Indian diet. Legumes are a good source of fiber that helps to lower bad cholesterol or LDL. One study compared the effects of eating beans or white rice on LDL levels. It was found that the group who consumed 1 cup of beans each day had significantly lower LDL levels than on day 1. Adding legumes to your regular diet also reduces the risk of heart disease.
Fruits are an excellent choice to reduce bad cholesterol and improve good cholesterol. Berries are excellent heart healthy food that you should consume regularly. Berries are rich in fiber and antioxidants which are good for heart health.
Berries contain bioactive compounds like anthocyanins and phytosterol which have antioxidant and anti-inflammatory effects. According to a study eating berries also helps to lower LDL and increases HDL.
Green tea is a healthy alternative to sugary beverages which increases LDL. Green tea contains powerful antioxidants called catechins, linked to improved heart health. Studies show green tea can give your HDL cholesterol a nudge, helping it work more efficiently to clear out harmful "bad" cholesterol. Make this simple switch for a healthier beverage that benefits not only your cholesterol levels but your overall well-being.
Eggplant is high in fiber which helps to reduce bad cholesterol. They are especially helpful in reducing blood cholesterol. Eggplant is also helpful in reducing the risk of heart disease, stroke, obesity and type 2 diabetes.
Green leafy vegetables like spinach, kale, collard green and swiss chard are excellent to reduce bad cholesterol. They are low in calories and fat, making them a waistline-friendly choice. But more importantly, they're loaded with fiber, which helps reduce LDL cholesterol, and plant sterols, which can block the absorption of bad cholesterol. Plus, leafy greens are a great source of antioxidants like lutein, which some studies suggest may help protect your HDL cholesterol, keeping it functional and fighting for your heart health.
High cholesterol is not good for the health. Low density lipoprotein or LDL is considered bad cholesterol. Foods high in saturated fats and trans fats helps to increase bad cholesterol. In this blog, we have mentioned foods which help to increase good cholesterol in the body. Good cholesterol helps to lower the risk of heart diseases, prevents plaque building and reduces inflammation. Incorporate these foods to improve your HDL level in the body.
FAQs
1. What foods raise good cholesterol?
Foods like fatty fish, nuts, avocados, legumes, berries raise good cholesterol.
2. How can I raise my HDL fast?
Take high fiber and omega 3 supplements to raise HDL fast.
3. Which fruit increases good cholesterol?
Berries increase good cholesterol.
4. Which drink increases HDL?
Beetroot juice or soy milk increases HDL.
5. What is the best morning drink for cholesterol?
Green tea is the best morning drink for cholesterol.
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