Cholesterol consists of two different types, high-density lipoprotein, or HDL, and low-density lipoprotein, or LDL, according to the American Heart Association. LDL is known as "bad" cholesterol because its buildup in the arteries may cause heart attack or stroke. Meanwhile, HDL is referred to as "good" cholesterol because high levels of HDL may protect against heart disease, according to the American Heart Association. You can change your diet to add foods high in HDL cholesterol. Discuss any dietary changes or concerns about your cholesterol with your doctor.
Onions
Eating fresh onions may help boost your HDL cholesterol levels, according to Fat Free Kitchen. Onions also provide soluble fiber and water, which your body needs to regulate cholesterol levels and for digestive health. Eating half a raw onion daily may help boost your HDL cholesterol levels as much as 25 percent, according to Fat Free Kitchen.
Soluble Fiber
Soluble fiber is fiber that dissolves in water. Adding soluble fiber to your diet may help make your cholesterol levels healthier by both raising HDL cholesterol and helping to lower LDL cholesterol, according to the Mayo Clinic. Soluble fiber can be found in whole grains such as oats and in fresh fruits and vegetables. The Mayo Clinic recommends a cup and a half of oatmeal topped with fresh fruit for a healthy, fiber-filled breakfast.
Healthy Fats
Although some fats, such as saturated fats and trans fats found in hydrogenated oils, are bad news for your cholesterol levels. Replacing these fats with healthy fats may improve your overall cholesterol by raising your HDL cholesterol levels and lowering your LDL cholesterol levels, according to the Centers for Disease Control. Try incorporating olive oil in your cooking or taking a fish oil supplement to increase your intake of heart-healthy omega-3 fatty acids. You can also add fish to your diet in moderation to increase your omega-3 intake.
Soy
Soy and products made from soy contain phytoestrogens, which may help raise your HDL cholesterol levels, according to Fat Free Kitchen. Adding at least two servings of soy products a day to your diet may be beneficial. You can eat soybeans whole in the form of edamame, or add soy-based products such as tofu, tempeh, or soymilk to your diet.
