There are two types of cholesterol: high density and low density lipoproteins, or HDL and LDL. For good health, you want low LDL levels and higher HDL levels. Good HDL levels will help you avoid arteriosclerosis, or hardening of the arteries, a serious condition that can lead to heart disease, heart attacks and strokes. Fortunately, there are a number of food choices that are good for your cholesterol.
Eggs
While eggs are high in cholesterol, they are also high in lecithin and can improve your levels of HDL cholesterol. Unless your doctor tells you to avoid eggs, have a few servings of eggs every week.
Fish
Fatty fish like salmon, sea bass, herring, mackerel and sardines contain omega 3 fatty acids that can help raise your HDL levels. If you don't like to eat fish, or don't eat it regularly, consider taking fish oil supplements or choose other dietary sources of omega 3 fatty acids like ground flaxseed, walnuts, leafy green vegetables and foods containing soy.
Red Wine
Red wine, when consumed in moderation, can increase your HDL levels. If your triglycerides are elevated, or you have other reasons to avoid alcohol, try red or purple grapes or grape juice instead.
Dark Chocolate
If you ever need another reason to eat chocolate, now you have one. Dark chocolate containing at least 70 percent cacao can help raise your HDL levels. Keep portions small and try semi-sweet varieties that contain less sugar.
Berries
Adding one cup of berries to your diet every day can help improve your good cholesterol levels. Choose fresh or frozen berries without added sugar.
Foods with Soluble Fiber
Foods containing soluble fiber benefit your cholesterol levels in two ways: they raise HDL levels while lowering LDL levels. Foods containing soluble fiber include oatmeal, apples, whole grains, legumes and lentils.
Foods with Monounsaturated Fats
Choose monounsaturated fats like olive oil or canola oil for cooking. Oils like walnut and flax should be used without heating, such as in salad dressings.
