Blood cholesterol actually refers to two general classifications of compounds -- low-density lipoproteins, or LDLs; and high-density lipoproteins, or HDLs. LDLs are the 'bad' cholesterol, which contributes to the development of plaque deposits in your arteries, while HDLs are 'good' cholesterol molecules that help prevent plaque development. The levels of HDL and LDL in your blood depend partially on the foods you eat, and consuming certain foods can raise the HDL cholesterol levels in your blood.
Fish
One type of food you can eat to help raise your HDL levels is fish, especially fatty fish like salmon. Fish oils contain specialized fat molecules called omega-3 fatty acids, which prove beneficial for your cardiovascular health. According to the University of Maryland Medical Center, the omega-3 fatty acids in fish oils can boost your levels of HDLs in your blood. In addition, these fish oils also have a number of other benefits, such as fighting depression and maintaining healthy skin. Consume fatty fish regularly to help with HDL cholesterol levels in your blood, and to help fight heart disease.
Chicken
Another food that may help increase your HDL cholesterol levels is chicken. Meat from chicken contains a number of vitamins and minerals, including niacin, or vitamin B-3. According to the Linus Pauling Institute at Oregon State University, niacin can boost the levels of HDL cholesterol in your bloodstream, and serve to protect your body from cardiovascular disease. To consume chicken without unnecessary fat -- which can negatively affect your blood cholesterol -- remove the skin from the chicken before cooking, and choose cooking methods, such as grilling, that do not add excess oil or fat.
Olive Oil
Cooking with olive oil can also beneficially affect your HDL blood cholesterol levels. According to the University of Michigan, olive oil contains high levels of monounsaturated fat, a type of healthy oil known to increase HDL cholesterol levels. Use olive oil as your main cooking oil, and use olive oil as a salad dressing and garnish to help improve your intake of monounsaturated fats and boost your HDL cholesterol.
Nuts and Seeds
Consuming nuts and seeds may also help boost your HDL cholesterol levels. Like fatty fish, a number of nuts and seeds contain omega-3 fatty acids, and, therefore, have a beneficial effect on your blood cholesterol. When choosing nuts and seeds for their omega-3 fatty acid content, select walnuts and flaxseeds, as these foods boast especially high levels of the fatty acids. Add walnuts or ground flaxseeds as toppers for cereals, oatmeal or salads, or puree walnuts or flax into your smoothies and juices to help increase your HDL cholesterol.
