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HDL cholesterol, the "good" cholesterol, reduces the risk of heart disease by removing LDL cholesterol from the blood vessels. Here are some tips to increase your HDL levels:
Foods that strengthen HDL cholesterol:
- Olive oil: Contains polyphenols that increase HDL and improve its function. Best used in salad dressings and cooking.
- Fatty fish: Sardines, mackerel and salmon are rich in omega-3 fatty acids. Eat fish at least twice a week.
- Oatmeal: Soluble fiber in oatmeal helps lower LDL cholesterol without affecting HDL.
- Antioxidant-rich foods: Berries, beets and kale can increase HDL levels. Try smoothies with these ingredients.
- Avocado: Rich in monounsaturated fats that improve HDL levels.
- Nuts: Almonds and walnuts contain healthy fats that can increase HDL.
- Soy products: Soy milk, tofu and edamame can raise HDL and lower LDL.
Avoid trans fats in fried foods, processed desserts, frozen pizza and margarine. These lower HDL and increase LDL, which increases the risk of heart disease.
Maintain a healthy lifestyle with regular exercise, avoiding smoking and excessive alcohol consumption to support your HDL levels and heart health.
7 foods that boost HDL cholesterol
In the case of low HDL cholesterol levels, it is important to help increase these to strengthen cardiovascular health. Here we have listed foods that you can eat more of to raise your "good" cholesterol levels.
Don't know your HDL cholesterol levels? Here you can read more about how to test your HDL cholesterol.
Olive oil: Olive oil, especially extra virgin olive oil, is rich in polyphenols that not only increase HDL levels but also improve its function. Use olive oil instead of butter when cooking, in salad dressings or as a dip for bread.
Fatty fish: Fatty fish such as sardines, mackerel and salmon are rich in omega-3 fatty acids. These fatty acids can increase the size of your HDL particles and thus improve cholesterol transport in the body. Aim to eat different kinds of fish at least two to three times a week.
Oatmeal: Oatmeal contains soluble fiber that can help lower LDL cholesterol without affecting HDL levels. For an even healthier breakfast, add cinnamon and walnuts to your oatmeal.
Antioxidant-rich foods: Fruits and vegetables such as berries, beets, kale and red peppers are full of antioxidants that protect cells from damage and can increase HDL levels in relation to triglycerides. Why not try making smoothies with these ingredients for a nutritious start to the day?
Avocado: Avocado is rich in monounsaturated fats that can improve HDL levels. Add avocados to your salads, on sandwiches or make a guacamole as a side dish for dinner.
Nuts: Nuts such as almonds, walnuts, and pistachios contain healthy fats and fiber that can increase HDL cholesterol. A small snack of nuts every day can make a big difference.
Soy products: Soy products such as soy milk, tofu and edamame can increase HDL levels while helping to lower LDL cholesterol. Try to include more soy-based foods regularly in your diet.
How to boost your HDL levels
Make sure your weekly menu includes olive oil, fatty fish, oatmeal, avocados, nuts and soy products to get nutrition that will help boost your HDL levels. Maintain a healthy lifestyle with regular exercise, refrain from smoking and excessive alcohol consumption.
Foods you should avoidTo maximize your HDL levels, you should avoid foods that contain trans fats, such as fried foods, processed desserts, frozen pizza, and margarine. These fats lower your HDL levels and increase harmful LDL levels, increasing your risk of heart disease.
