Cholesterol is a naturally existing fatty substance created by the body. High-density lipoprotein cholesterol, or HDL, is a good form of cholesterol that removes the bad cholesterol, known as low-density lipoprotein, or LDL, from your arteries. The higher your HDL, the lower your risk of developing heart conditions. According to the American Heart Association, high-density lipoprotein cholesterol extracts the excess cholesterol in blood vessels and delivers the substance back to the liver, and it is later eliminated through the gastrointestinal tract. HDL is created within the body, and certain foods can help increase HDL levels.
Fish
Fish such as salmon, mackerel and tuna contain omega-3 fatty acids, which are necessary for your health. The body does not naturally make this form of fat. The University of Maryland Medical Center notes that eating a diet containing omega-3 fatty acids can increase high-density lipoprotein levels, subsequently lowering your overall cholesterol level. Eat at least two servings of baked, broiled or grilled fish per week to increase your HDL. Other cold-water fish that contain omega-3 fatty acids include halibut, sardines and herring. Fish oil supplements are available if you do not like fish. Consult your physician before taking any supplements.
Nuts and Seeds
Nuts are another source of omega-3 fatty acids that increase your HDL levels. Nuts are calorie-dense, so MayoClinic.com suggests eating no more than 1.5 ounces of nuts, such as walnuts, almonds or hazelnuts, per day. Seeds also offer this benefit, as they have alpha-linolenic acid, or ALA, which is a plant-based form of omega-3 fatty acid. Eat 1g of pumpkin seeds, soybeans or flaxseeds as an alternative to a handful of nuts daily.
Poultry
Nicotinic acid, a derivative of vitamin B-3, or niacin, significantly increases HDL levels when consumed regularly. The daily recommendation for niacin is 14 to 16 mg, notes the Linus Pauling Institute. Eat a diet containing light meat chicken and turkey for a significant source of niacin. Three ounces of cooked chicken or turkey yields 5.8 to 7.3 mg of niacin. Incorporate poultry into your meals, and use healthy cooking methods such as baking, grilling or broiling. Niacin supplements are available as an alternative, however, consult your physician before taking a supplement.
Fruits, Vegetables and Fiber
Fruits and vegetables contain sterols and stanols, which block the absorption of cholesterol. Incorporate fruits and vegetables into your meals to reduce the accumulation of unhealthy low-density lipoproteins. Use olive oil for cooking, instead of lard or shortening, to lower bad cholesterol and increase HDL levels. Eat adequate daily amounts of soluble fiber, such as oatmeal or bran cereal, to maintain healthy cholesterol levels.
References
- University of Maryland Medical Center: Omega-3 Fatty Acids
- MayoClinic.com: Cholesterol: Top 5 Foods to Lower Your Numbers
- American Heart Association: The Good Cholesterol
- Cleveland Clinic: Mediterranean Diet
- National Heart Lung and Blood Institute: High Blood Cholesterol
- Linus Pauling Institute: Niacin
