Boosting HDL, or “good” cholesterol, can be achieved through a combination of dietary changes and healthy lifestyle habits. Here are some top foods to help you increase your HDL levels:
- Fatty Fish: Fatty fish like salmon, herring, sardines, mackerel, and trout are rich in omega-3 fatty acids. These acids help reduce inflammation. They also elevate low HDL cholesterol levels.
- Avocados: Avocados are a rich source of monounsaturated fatty acids, which can help lower LDL cholesterol while boosting HDL.
- Nuts and Seeds: Almonds, walnuts, chia seeds, flaxseeds, and quinoa are rich in healthy fats. They are also full of fiber and antioxidants. These nutrients can help raise HDL levels.
- Olive Oil: Rich in monounsaturated fats and antioxidants, olive oil can help raise HDL cholesterol and lower LDL cholesterol.
- Whole Grains: Whole grains like oats, barley, and whole wheat pasta are rich in fiber. This fiber can help lower LDL cholesterol. It can also raise HDL.
- Legumes and Beans: Legumes and beans are rich in soluble fiber. They contain plant sterols and stanols. These components can help improve the LDL-to-HDL ratio.
- Fruits and Vegetables: Fruits and vegetables like apples, berries, leafy greens, and broccoli are rich in fiber. They contain antioxidants and other nutrients that can help raise HDL levels.
- Dark Chocolate and Cocoa: Dark chocolate and cocoa contain flavanols, which can help improve HDL cholesterol and cardiometabolic health.
- Soy Foods: Soy foods like tofu, edamame, and soy milk can raise HDL levels. They are beneficial due to their high content of isoflavones and other nutrients.
Limit your intake of saturated and trans fats. Maintain a healthy weight through regular exercise and a balanced diet.
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