High-density lipoprotein, HDL, is considered good cholesterol because it prevents blood vessels from clogging and causing heart disease, stroke or heart attack, according to the American Heart Association. LDL, or low-density lipoprotein, cholesterol is considered unhealthy because it forms fatty deposits, which can lead to plaque buildup within arteries. If you are seeking to raise your HDL level, add healthy foods such as unsaturated fats and dietary fiber to your daily diet.
Fish
The Harvard School of Public Health explains that fish is a good source of omega-3 fatty acids and unsaturated fat. Examples of healthy fish include sardines, herring, tuna and salmon. The American Heart Association recommends consuming at least two servings of fish on a weekly basis. Frying fish can lower HDL and increase LDL levels, so grill or bake it to derive optimal health benefits.
Oatmeal
Oatmeal elevates good cholesterol. MayoClinic.com reports that oatmeal contains plentiful amounts of soluble fiber, which improves HDL levels by reducing the amount of cholesterol absorbed into your body. Choose oatmeal or cereals made with oats over sugary refined cereals. Avoid brown sugar on your oatmeal and opt for fruit for sweetness. Sugar elevates insulin levels, which contributes to fat storage and decreasing HDL levels.
Foods with Niacin
According to MayoClinic.com, niacin-rich food sources can increase HDL levels by up to 35 percent. In addition to promoting high HDL levels and lowering LDL cholesterol, niacin helps your body convert carbohydrates into energy. Examples of niacin-rich foods include chicken, fish, eggs, lean meats, nuts and dairy products, states MayoClinic.com.
