Cholesterol tests are included in yearly exams because cholesterol is linked with cardiovascular disease. When people attempt to lower their cholesterol, they try to lower the bad cholesterol, called low-density lipoprotein (LDL) cholesterol; however, high-density lipoprotein (HDL) is good cholesterol that can promote cardiovascular health. Certain foods can contribute to higher levels of this good cholesterol.
Fish
Certain fish contain high levels of omega-3 fatty acids that can contribute to an increase of high-density lipoprotein (HDL) cholesterol. Fatty fish such as salmon, sardines, mackerel and herring are good sources of omega-3 fatty acids. Fried fish can contribute to weight gain and can lead to high levels of the bad low-density lipoprotein (LDL) cholesterol, so fish should be baked or broiled. Two servings of fish are recommended per week.
Alcohol
One may increase HDL cholesterol with moderate alcohol consumption. Red wine is particularly useful for raising good cholesterol. This may be because purple-skinned fruit contain flavonoids and antioxidants that are beneficial in reducing one's risk for heart disease. For this reason, red grapes and grape juice may also raise high-density lipoprotein cholesterol levels. Though red wine has the benefits of flavonoids and antioxidants, beer and liquor have also been shown to contribute to a rise in good cholesterol.
Niacin
Niacin is a B vitamin that has been found to increase HDL cholesterol. Niacin is found in multivitamins or by itself in supplement form. According to the Mayo Clinic, prescription niacin may be called Niaspan, Niacor, or Slo-Niacin. These prescription medications are higher doses of niacin that may be prescribed in conjunction with other cholesterol medications. Niacin can be found in eggs, milk, cheese, meat, poultry, fish, nuts and enriched breads and cereals.
Fats
Polyunsaturated and monounsaturated fats, which have been shown to increase HDL levels, can be found in various oils and nuts. Choose canola, olive and peanuts oils for cooking and for salad dressings. Nuts such as peanuts, almonds and walnuts also contribute to higher good cholesterol levels. One handful of nuts per day is beneficial. Because weight gain is a risk for cardiovascular disease, fats should be consumed in moderation to maintain a healthy weight.
Fiber
Fiber is useful for controlling cholesterol levels because it reduces bad low-density lipoprotein cholesterol and increases good high-density lipoprotein cholesterol. Fiber can be found in fruits such as apples and bananas, and in grains such as oatmeal and whole-grain bread. Ten grams of fiber per day can improve cholesterol levels. Some oatmeal products have "heart-healthy" serving sizes that may provide as much as 6g of fiber.
