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Foods That Increase HDL Cholesterol

HDL or high-density lipoprotein is a type of cholesterol that keeps the heart healthy and helps to reduce the risk of developing heart disease. It is considered as good cholesterol, and higher amount of HDL in the bloodstream reduces the risk for heart disease and low amount increases the risk. HDL cholesterol is essential for maintaining inner walls of the blood vessels; it keeps the endothelium clean and keeps it healthy. In this way, it helps to reduce heart attacks and strokes. So, it is important to have a high HDL cholesterol levels and low LDL cholesterol levels. You can maintain a good cholesterol level by following a good diet. You need to eat foods high in mono- and poly-unsaturated fats to boost HDL cholesterol levels.

Here’s a list of foods that raise your HDL cholesterol levels:

  • Nuts (Almonds, Peanuts, Pistachios, Hazelnuts, Pecans etc.)

  • Soybean and Soy products

  • Whole grain products

  • Seeds (Flaxseeds, Sunflower Seeds etc.)

  • Omega -3 fatty acids rich fish like Salmon, Mackerel and Tuna

  • Orange Juice

  • Olive Oil

  • Avocado

  • Beans including Black beans, Lima beans, Soybeans and Kidney beans

  • Eat less sugar

  • Do not Smoke

  • Limit Alcohol consumption
To maintain a good HDL level, you should also exercise regularly. Regular physical activity can help lower LDL (bad) cholesterol and raise HDL (good) cholesterol levels. In addition, losing weight can help lower your LDL cholesterol levels, as well as raise your HDL cholesterol levels. 


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