High-density lipoprotein, HDL, is called the "good" cholesterol because it works on Low-density lipoprotein, LDL, by removing it from the bloodstream before it can stick to and clog arteries. HDL consists mostly of protein, although it does have some cholesterol in it. According to the University of Maryland Medical Center, you should have a 60mg/dl level or higher of HDL to receive its heart-healthy benefits.
Oils
Poly- and monounsaturated fats can increase HDL levels. Polyunsaturated fats can also remove newly acquired cholesterol from the blood stream, states the American Heart Association.You will find monounsaturated fats in olive and canola oils and polyunsaturated fats are in corn, safflower and sesame oils. There are also several forms of enriched margarines and yogurts that contain plant sterols and stanols that can improve total cholesterol and can easily replace other fats, such as shortening or butter, in your diet.
Fish
Omega-3 fatty acids are essential for the body to maintain health. According to the University of Maryland Medical Center, they are a key component in the Mediterranean diet, which is known to provide its followers with higher levels of HDLs and are at a lower risk for heart disease. Omega-3, in the form of eicosapentaenoic acid, EPA, and docosahexanoic acid, DHA, can be found in cold water fatty fishes such as sardines, salmon, herring, halibut and mackerel. Replace red meat at least twice a week with baked or grilled fatty fish.
Nuts, Seeds and Legumes
Eating nuts such as walnuts, pecans, peanuts and almonds, can improve your cholesterol levels. They contain polyunsaturated fats that can also keep your veins and arteries healthy,according to the MayoClinic.com. Flaxseed, flaxseed oil and soybeans all contain omega-3 fatty acids in the form of alpha-linolenic acid, or ALA. ALA is converted into EPA and DHA (two omega-3 fatty acids) in the body through metabolism and can help provide you with "good" cholesterol.
Breads and Cereals
Enriched breads and cereals are a rich source of naicin. According to MayoClinic.Com, niacin, also called vitamin B3, is routinely recommended or prescribed by doctors to patients to help increase HDL levels. Choose a bread made with without trans fats or serve cereals with fat-free milk to reap the most cholesterol-lowering benefits.
