Cholesterol often gets a bad rap, but not all cholesterol should be avoided. While low-density lipoproteins, or LDL cholesterol, can build up in your arteries, causing heart disease, high-density lipoproteins, or HDL cholesterol, collect excess LDL cholesterol in your blood for transportation to the liver to be broken down. When you raise your HDL, or "good" cholesterol, your bad cholesterol levels will drop, says MayoClinic.com.
Cold-Water Fish
Omega-3 fatty acids, found in cold-water fish such as salmon, mackerel, tuna, sardines and halibut, are essential for optimal health but are not produced by the body. Consuming omega-3 fatty acids through several meals of fish each week may help raise your HDL levels, explains the University of Massachusetts Medical School. Pregnant women should avoid fish with high concentrations of mercury.
Walnuts
In addition to lowering LDL cholesterol and raising HDL cholesterol levels, walnuts and walnut oils are rich in fiber, antioxidants and alpha-linolenic acid. Sprinkle toasted walnuts on salads or breakfast cereals for a heart-healthy dose of omega-3 fatty acids.
Flaxseed
Like walnuts, flaxseed and flaxseed oil are rich in omega-3 fatty acids, which can help you achieve and maintain a healthful LDL-to-HDL ratio. Add ground flaxseed to soups, salads, cereals, granola or yogurt for a nutty flavor and essential fatty acids.
Red Wine
Moderate consumption of alcohol, especially red wine, may help elevate HDL levels. If you already consume alcohol, MayoClinic.com suggests having no more than one drink per day for women and individuals over 65 and two per day for men. Do not drink alcohol to raise HDL cholesterol if you're pregnant or breastfeeding.
Green Tea
The mildly bitter flavor of green tea comes from antioxidant-rich chemicals called polyphenols. According to the University of Maryland Medical Center, the polyphenols in green tea may help block the absorption of cholesterol in the intestines, lowering total cholesterol levels while raising HDL levels in your body. The medical center suggests drinking two or three cups of green tea a day to reap its healthful benefits. Pregnant or nursing women and people with kidney, stomach, heart or psychological disorders should avoid green tea.
