Cholesterol is a naturally-occurring substance found in the fats of the human body. While cholesterol is necessary for new cell formation, excess levels of cholesterol in the blood may contribute to fatty deposits inside blood vessels, which can restrict blood flow through the arteries, according to MayoClinic.com. High-density lipoproteins, or HDL, is considered good cholesterol. Low-density cholesterol, or LDL, is known as bad cholesterol because it contributes to artery clogging and other cardiovascular diseases. The American Heart Association recommends adding healthy foods to increase good cholesterol levels and decrease bad cholesterol levels for better heart health.
Nuts
Nuts are high in protein and contain substantial amounts of Omega-3 fatty acids. These nutrients help to increase good cholesterol levels. According to MayoClinic.com, adding walnuts instead of meats to a salad can improve HDL/LDL ratio by reducing total cholesterol. Add almonds to green beans or other vegetables instead of creating a fatty green bean casserole. This helps to add additional Omega-3 nutrients and reduce cholesterol. The American Heart Association recommends nuts and seeds such as hazelnuts, peanuts, pistachio nuts and pecans as part of a healthy diet to improve good cholesterol levels.
Fish
Cold water fish such as sardines, halibut, mackerel, tuna, salmon and trout are high in Omega-3 fatty acids and low in cholesterol, which may improve HDL or good cholesterol levels, explains MayoClinic.com. Omega-3 fatty acids also decrease the growth rate of plaque in the arteries and lower blood pressure, according to the American Heart Association. Replace high-cholesterol and high-fat meats by substituting various dishes with fish. A tuna or another fish to spaghetti instead of using beef. Serve broiled fillet with baked potato instead of a ribeye, and eliminate the butter, sour cream, bacon and cheese on the baked potato, additions which can increase bad cholesterol levels.
Fats
According to MayoClinic.com, cooking with monounsaturated fats can potentially lower bad cholesterol levels while stabilizing good cholesterol levels. Healthy fat choices for cooking oil include canola, safflower, olive and peanut. Trans fat should also be avoided, as it lowers good cholesterol levels. Trans fats are found in many artificial dairy products and baked goods. The American Heart Association recommends checking nutrition labels to ensure the food product contains no trans fats.
Niacin
A variety of breakfast cereals are produced with niacin, which increases good cholesterol levels, notes MayoClinic.com. This nutrient assists in regulating the digestive system. Niacin is found in diary products, nuts, eggs, fish, poultry and lean meats. Oatmeal, which contain large amounts of niacin, helps to remove cholesterol from the human body by binding to it and carrying the remains out of the digestive system through the excretion process, explains MayoClinic.com. People can increase their good cholesterol levels by eating niacin-fortified cereals with low-fat milk.
