Cholesterol tests are included in annual examinations because cholesterol is associated with cardiovascular diseases such as heart attack, stroke and hypertension. When people attempt to lower their low-density lipoprotein, or LDL, cholesterol, they try to decrease their bad cholesterol levels. According to the American Heart Association, high-density lipoprotein, commonly known as HDL, is good cholesterol that is associated with increasing cardiovascular health. People seeking to increase their HDL levels should consume moderate amounts of healthy foods.
Fats
Monounsaturated and polyunsaturated, known to increase good cholesterol levels, can be found in various nuts and oils. Examples of oils with good cholesterol include olive, canola and peanut, which typically are used for cooking and salad dressing. According to the American Heart Foundation, one handful of nuts daily is beneficial. Since weight gain increases the risk for cardiovascular disease, fats from nuts and oils should be consumed in moderation to stabilize a healthy weight.
Fish
Certain types of fish contain large amounts of omega-3 fatty acids, which can contribute to an increase in good cholesterol or HDL, says MayoClinic.com. Fatty fish such as sardines, mackerel, herring and salmon are healthy sources of omega-3 fatty acids. However, fried fish can elevate bad cholesterol and contribute to weight gain, so fish should be broiled or baked. The American Heart Association recommends eating at least two serving of fish weekly to reap optimal health benefits.
Fiber
Frequently used for controlling cholesterol levels, fiber increases good cholesterol levels while reducing bad cholesterol levels. Fiber works by binding fatty acids, bile and bad cholesterol into waste, which later is excreted from the body. Fibers can be found in fresh fruits such as bananas and apples, and in grains such as whole-grain bread and oatmeal. MayoClinic.com says that at least 10g of fiber daily can improve cholesterol levels. Oatmeal products also contain substantial amounts of fiber.
Niacin
Niacin, apart of the B-vitamin group, is frequently used to increase good cholesterol levels. Niacin is found in supplement form or in multivitamins. Prescription niacin may also be called Niacor, Slo-Niacin or Niaspan, according to MayoClinic.com. These prescription medications contain higher niacin doses that are normally prescribed with other cholesterol medications. Examples of niacin-rich foods include milk, eggs, poultry, nuts, meat, cheese and enriched cereals and bread.
