While there may be a certain stigma surrounding the word cholesterol, one of the two types is actually good for your body. High-density lipoprotein, or HDL, is beneficial in slowing the buildup of excess cholesterol in the arteries, taking it away from the heart toward to liver. HDL is known as "good" cholesterol, and at least 40 mg a day are needed to help protect against heart attacks.
Soluble Fiber
Soluble fiber is one of the most effective ways to get HDL into your diet. Foods such as whole grains, brown rice, oats, oat bran, legumes and lentils are rich in the good type of cholesterol. Certain fruits, such as apples, grapes and certain types of citrus fruits are also rich in soluble fiber and thus, good cholesterol.
Omega 3-Fatty Acids
One of the best ways to not only increase your HDL count but lower the count of bad cholesterol is by eating omega-3 fatty acids. These can be found in many types of fish, especially tuna and salmon. Some people may take fish oil supplements for their intake of omega-3 fatty acids, but it is best to even your ratio of good to bad cholesterol by eating servings of fish or soybean products multiple times a week.
Alcohol
Believe it or not, doses of alcohol in moderation has been proven to raise the quantities of good cholesterol in the body. About two drinks a day for most men, and one for women, serve as an anti-clotting agent in the blood. The alcohol acts as an antioxidant and helps to increase HDL. The best types of alcohol to do this are red wine and beer, but a person who does not drink should not start simply to raise their HDL levels.
