Your body needs cholesterol for various important functions, such as creating and maintaining new cells. But too much cholesterol collects in your arteries, blocks blood flow and elevates your risk for cardiovascular disease and heart attack. High density lipoprotein (HDL) cholesterol, also known as "good" cholesterol, escorts the bad cholesterol to your liver, which then expels it. Eat foods that elevate your good cholesterol and you can lower your bad cholesterol and enhance your cardiovascular health.
Omega-3 Fatty Acids
Foods don't actually contain good cholesterol but rather increase the presence or effectiveness of good cholesterol. Omega-3 fatty acids increase the level of good cholesterol because they lower the levels of triglycerides -- compounds that help to eliminate HDL cholesterol from your blood, according to Health Central. Foods with omega-3 fatty acids include dark green vegetables such as broccoli, spinach, kale, spring greens, cabbage, parsley and Brussels sprouts. Deep water fish such as cod, tuna, salmon, sardines, trout, halibut and mackerel provide high levels of protein-packed omega-3 fatty acids, which increase good cholesterol. Soy products and walnuts provide omega-3 fatty acids, as well as protein and other nutrients. .
Soluble Fiber
Soluble fiber assists with reducing fat around your belly. Even a few extra pounds can contribute to lower HDL, according to MayoClinic.com. Soluble fiber, found in fruits, vegetables, oats and legumes, decreases bad cholesterol, increase good cholesterol and provide loads of vitamins, minerals and other nutrients. One source of soluble fiber is shirataki noodles, which also provide vitamins A, E, D, B-1, B-2, B-5 and B-12, as well as other nutrients. They provide all these benefits and yet have zero calories.
Healthy Fats
Monosaturated and polysaturated fats enhance the anti-inflammatory abilities of HDL and improve the balance of good to bad cholesterol. A healthy diet should include some healthy fat but limit the amount of saturated and trans fat, which increases your bad cholesterol. Sources of monosaturated and polysaturated fats include olive oil, canola oil and peanut oil. Nuts contain healthy fats and also provide protein.
Red Wine
Red wine, rich in antioxidants and flavonoids, raises HDL, plus it provides other benefits such as reduced blood pressure and reduced blood sugar. Doctors tend to not recommend alcohol because excessive consumption can lead to varied health and social problems. But if you do not have a drinking problem, one or two glasses of red wine each day will raise your HDL cholesterol without the health risks.
Green Tea
Drink several cups of fresh brewed green tea every day to raise your HDL cholesterol. Do not drink instant or pre-mixed bottles if you seek the HDL benefits.
Vitamin D Foods
Deficiencies in vitamin D can reduce HDL levels. Restoring vitamin D to normal levels can increase HDL counts, though it may take as long as a year to show effects. Healthy food sources of vitamin D include skim milk, fortified low-fat yogurt, fish, eggs and fortified cereals.
