Cholesterol is manufactured by the human body, and it is also obtained from food. Two numbers compose your cholesterol profile -- high density lipoprotein, or HDL; and low density lipoprotein, or LDL. You want your HDL cholesterol number to be high, because this is what prevents plaque formation in your arteries. Clogged arteries increase your risk of cardiovascular diseases and stroke. There are plenty of foods that help raise HDL cholesterol, as well as ones to avoid.
Step 1
Consume 20 to 35 grams of fiber daily. According to the Virginia Tech Cooperative Extension, fiber can help raise your HDL cholesterol. High-fiber foods include fruits, vegetables, oatmeal, oat bran, whole grain pasta, brown rice and multi-grain breads.
Step 2
Eat baked, broiled or grilled meat instead of fried if eating out at a restaurant. If you are cooking meat at home, use natural herbs and spices, instead of oils, to flavor the meat. Be sure your main sources of protein include foods like chicken, turkey and lean cuts of beef.
Step 3
Fill up on heart-wise fats like monounsaturated and polyunsaturated fats. This includes olive and canola oils, almonds, walnuts, pecans and avocados. Also, omega-3 fats found in tuna, salmon, mackerel and herring help raise HDL cholesterol.
Step 4
Consume only the low-fat variety of dairy products. Foods like cheeses, yogurt and milk are nutrient-dense, but contain a lot of fat.
Step 5
Avoid foods that are rife with saturated and trans fats. Saturated fats in animal products like lard, cream and beef can clog your arteries. Trans fats are usually found in commercial products like potato chips, candy bars and baked goods, and also contain empty calories and increase your bad cholesterol.
