Good HDL cholesterol is your body's cleaning crew. Adequate HDL levels in your body can clear out plaque buildup in your heart's arteries. Exercising and maintaining a healthy body weight are important for maintaining healthy good cholesterol levels. Additionally, including the best foods for boosting good cholesterol in your heart healthy diet can help improve your heart health.
Walnuts
Some people avoid walnuts and other nuts because they are high in dietary fat. However, the fat in walnuts is primarily monounsaturated fat, which can raise sagging HDL levels, the December 2004 "Diabetes Care" says. In that study, a group of people that ate 30 g of walnuts per day significantly boosted their good cholesterol levels and reduced bad LDL cholesterol. Consider snacking on walnuts between meals or baking them as part of heart-healthy desserts. Choose walnuts that aren't roasted with oil since the oil used may not be cholesterol-friendly.
Fish
Omega-3-rich fish like tuna can increase good cholesterol levels if eaten regularly, the University of Massachusetts reports. Other omega-3 containing fish include herring, sardines and salmon. Taking fish oil supplements may also effectively increase good cholesterol. Opt to prepare your fish with heart-healthy cooking methods like baking and grilling as opposed to deep frying, which can increase LDL cholesterol.
Red Wine
Red wine pairs wonderfully with HDL-boosting fish. Drinking red wine may increase good cholesterol levels, the American Heart Association states. However, if you don't already drink, don't start drinking just for the HDL benefit. Excessive alcohol intake is associated with obesity, elevated triglycerides and other heart disease risk factors. Men should limit their red wine intake to one glass per day, and women should drink no more than one daily glass.
Eggs
Eggs get a bad rap for being rich in dietary cholesterol. In fact, many people opt for egg whites over whole eggs to improve the health of their heart. However, consuming a few eggs every day can increase HDL cholesterol without also raising LDL cholesterol, the February 2008 "Journal of Nutrition" states. The study found that overweight men who consumed three eggs boosted good cholesterol levels by more than 10 percent. Eggs can be used as a HDL-friendly breakfast food, hard-boiled for a portable protein snack or baked in quiches.
References
- "Diabetes Care"; Including Walnuts in a Low-Fat/Modified-Fat Diet Improves HDL Cholesterol-to-Total Cholesterol Ratios in Patients With Type 2 Diabetes; L. Tapsell et al; December 2004
- University of Massachusetts: Raising HDL
- American Heart Association: Alcohol, Wine and Cardiovascular Disease
- "Journal of Nutrition"; Dietary Cholesterol from Eggs Increases Plasma HDL Cholesterol in Overweight Men Consuming a Carbohydrate-Restricted Diet; G. Mutungis et al; Feburary 2008
