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HDL (High-Density Lipoprotein) cholesterol is often referred to as "good" cholesterol because it helps remove LDL (Low-Density Lipoprotein) or "bad" cholesterol from the arteries.
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Here are seven foods that may help raise HDL levels naturally:
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Fish such as salmon, mackerel, sardines, and trout are rich in omega-3 fatty acids. These healthy fats can increase HDL levels and have other heart-healthy benefits.
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Almonds, walnuts, peanuts, and other nuts are high in monounsaturated fats, which can raise HDL levels. They are also a good source of fiber and antioxidants.
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Nuts
Olive oil is a staple of the Mediterranean diet, which is known for its heart health benefits. It contains monounsaturated fats and antioxidants that can raise HDL levels.
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Avocados are rich in monounsaturated fats, fiber, and antioxidants. It can help raise HDL levels while also providing other nutrients beneficial for heart health.
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Foods like oatmeal, whole wheat, brown rice, and quinoa are high in soluble fiber, which can help increase HDL levels. Aim for whole grains rather than refined grains.
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Beans, lentils, chickpeas, and other legumes are high in soluble fiber and plant-based protein. They can help raise HDL levels and are also beneficial for overall heart health.
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Berries such as strawberries, blueberries, raspberries, and blackberries are rich in antioxidants and fiber. They can help improve HDL levels and have other cardiovascular benefits.
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