Cholesterol, a naturally occurring substance in your body, comes in two varieties. Bad cholesterol, known as LDL or low-density lipoproteins, carries cholesterol to different tissues and organs, according to MayoClinic.com. Good cholesterol, called HDL or high-density lipoproteins, collects bad cholesterol and disposes of it through a filtering process. The American Heart Association recommends healthy dietary habits to increase good cholesterol levels.
Avocados
Avocados contain substantial amounts of fiber, vitamin K, folate, potassium, copper, vitamin B-6 and vitamin C. Avocados are typically found at their peak from spring to fall in the United States. According to the American Heart Association, avocados contain oleic acid, a monosaturated fat that positively affects good cholesterol levels by decreasing LDL or bad cholesterol. In addition, avocados contain beneficial amounts of potassium, a nutrient that can prevent stroke and heart disease by regulating blood pressure.
Oatmeal
Oatmeal contains soluble fiber, which ferments in the large intestines and produces fatty acids that significantly improve digestive and overall health. According to MayoClinic.com, the soluble fiber found in oatmeal is beneficial because it binds to bad cholesterol and excretes it out the body. The American Dietetic Association recommends that individuals consume 5 to 10 g of soluble fiber a day for optimal health benefits. One serving of oatmeal has approximately 3 g of soluble fiber. In addition to oatmeal, whole grain products with oats, beans, barley or rye are also healthy sources of soluble fiber.
Walnuts
Walnuts positively impact cholesterol levels because they contain omega-3 fatty acids, a type of polyunsaturated fat that helps prevent heart disease and promote normal heart rhythms, notes MayoClinic.com. These nuts also contain anti-inflammatory benefits that contribute to cancer prevention and protecting the immune system. Add a handful of walnuts to recipes for flavor or eat them alone.
Fish
Fish has many positive nutritional attributes, including its substantial omega-3 fatty acids content. Omega-3 improves HDL levels by reducing LDL, states the American Heart Association. It also improves blood pressure levels caused by plaque build-up and hardening of the arteries. Examples of fish for cholesterol control include salmon, herring, halibut, trout and tuna.
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