High density lipoprotein, or good cholesterol, is important for cleaning the low-density lipoprotein, or bad cholesterol out of your blood. According to MayoClinic.com, a measurement of good cholesterol at 60 mg or above, is optimal for reducing your risk of heart disease. Several lifestyle factors contribute to the level of good and bad cholesterol in your blood, including dietary choices. Eating heart healthy foods, such as grains, fruits and vegetables, and foods that contain omega-3 fatty acids can improve your good cholesterol level.
Fish
Omega-3 fatty acids are important for heart health and can be obtained by eating fish. The University of Maryland Medical Center indicates that consistently eating a diet that contains omega-3 fatty acids instead of saturated or trans fats can increase your high-density lipoprotein (HDL) levels. Eat fish like mackerel, salmon and tuna at least twice a week to help bring up good cholesterol and to decrease your risk of heart disease. An alternative to eating fish is to take fish oil or flaxseed oil capsules. Consult your physician before taking supplements to ensure safety for your health condition.
Grains, Bran and Oatmeal
Foods that contain soluble fiber, such as grains or oatmeal, can decrease the amount of bad cholesterol absorbed into your bloodstream and increase good cholesterol levels. Opt for whole wheat pasta, whole grain breads and brown rice instead of processed white breads and grains. Eat a bowl of oatmeal in the morning, or have a cup of bran cereal, to improve your good cholesterol.
Vegetables, Fruits and Nuts
Fruits and vegetables are a good source of fiber, which increases good cholesterol levels. Fresh vegetables, including salad greens, and nuts, are quick and healthy snack options you can eat daily. Nuts also provide you with a source of protein and omega-3 fatty acids. Plant sterols occur naturally in vegetables, and these are thought to inhibit bad cholesterol from being absorbed by the small intestine, notes the Cleveland Clinic.
Wine and Grapes
Red wine and grapes are antioxidant rich, and increase good cholesterol levels, when used in small amounts. The American Heart Association notes that overuse of alcoholic beverages is harmful to heart health, and if you use wine to improve cholesterol levels, do so in moderation. Drink one 4-oz glass of wine per day for cholesterol improvement. Do not use alcohol as a cholesterol enhancer if you already have a problem with drinking or alcoholism. Eat grapes with the seeds or choose 100 percent dark grape juice as an alternative to wine to achieve the benefit of antioxidants for cholesterol health.
