Foods that help increase good cholesterol

When it comes to cholesterol, many people think that cholesterol is bad or unhealthy. However, there is also a "good" type of cholesterol called high-density lipoprotein (HDL). Meanwhile, low-density lipoprotein (LDL) is considered the "bad" type of cholesterol that needs to be controlled.

HDL helps remove plaque buildup in the arteries, reducing the risk of heart disease, heart attack and stroke, according to the health website Healthline (USA).

Here are some foods that help improve the ratio of HDL to LDL in the body.

1. Olive oil

According to a 2019 study, olives contain heart-healthy fats and olive oil can reduce the effects of LDL on the body.

Olive oil may reduce the effects of LDL on the body

Olive oil should be cooked at low to medium heat, as extra virgin olive oil can break down at high temperatures. It can also be used in salad dressings and added to foods after cooking, according to Healthline .

2. Whole grains

Whole grains like brown rice contain fiber—especially soluble fiber, which has been shown to help lower LDL. This results in a higher ratio of HDL to LDL in the body.

3. Beans

Like whole grains, beans are a source of soluble fiber, which is beneficial for increasing HDL levels in the body.

4. Fatty fish

Omega-3 fatty acids found in fatty fish such as salmon, mackerel, and herring can lower LDL levels in the body.

5. Chia seeds

Chia seeds are a plant-based source of omega-3 fatty acids, fiber, and other healthy nutrients. Adding chia seeds to your diet may help lower LDL levels and lower blood pressure.

6. Avocado

Avocados contain vitamin B9 and monounsaturated fats. These healthy fats help maintain HDL levels and reduce the risk of stroke, heart attack, and heart disease. They are also high in fiber, which helps control cholesterol naturally.

7. Soybeans

Eating more soy and soy products helps reduce meat consumption and overall cholesterol levels. When the body eats less meat, LDL levels in the body decrease and HDL levels increase.

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