Despite the public's fear of high cholesterol and cardiovascular diseases, all cholesterol is not bad. The human body contains two forms of cholesterol. LDL, or low-density lipoprotein, is considered bad cholesterol because it can stick to the arteries, causing a condition called atherosclerosis. HDL, or high-density lipoprotein, is healthy cholesterol that helps to prevent types of heart disease from forming, according to the American Heart Association. While the body naturally produces HDL cholesterol, it is beneficial to eat certain foods that may improve HDL levels.
Legumes
Legumes, beans with high levels of soluble fiber, improve good cholesterol levels while lowering bad cholesterol, according to the American Heart Association. Legumes with soluble fiber content include lima beans, kidney beans, green peas, lentils and navy beans. These beans can be incorporated into casserole dishes, vegetable chili, bean burgers or bean burritos. They may also be eaten alone or cooked with seasonings.
Nuts
Niacin, a B vitamin, can increase good cholesterol levels by up to 35 percent, according to MayoClinic.com. Niacin, found primarily in nuts, can also be taken as a supplement. Nuts contain omega-3 fatty acids, which is known to improve good cholesterol as well. The American Heart Association recommends eating raw nuts as snacks, peanut spread on crackers or through sandwiches with almond butter or peanut butter. Raw nuts offers the best health benefits. Because of their high caloric content, people should avoid overeating them and nuts that contain hydrogenated oil as an ingredient. Several of flavored nuts such as honey roasted, contain substantial amounts of hydrogenated oils, which are also a form of trans fat.
Oils
Canola, olive and peanut oils are rich in polyunsaturated and monounsaturated fats. These healthy fats improve the body's anti-inflammatory abilities and raise good cholesterol levels, according to MayoClinic.com. These oils should be used in daily recipes instead of animal lard or butter. The American Heart Association recommends vegetables be sauted or fried in olive oil instead of butter which contains saturated fat.
Flaxseeds
High-fiber content, lignans and omega-3 fatty acids in flaxseed oil aid in increasing good cholesterol and decreasing bad cholesterol. According to the American Heart Association, it also prevents blood platelets from sticking to artery walls, which reduces the chances of a heart attack. Flaxseed can be consumed alone, added to a baking recipe, oatmeal baking or smoothie recipes.
