Foods that help increase good cholesterol

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

According to the US health website Healthline, HDL helps remove plaque buildup in arteries, reducing the risk of heart disease, heart attacks, and strokes.

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

1. Olive oil

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

Olive oil may reduce the impact of LDL on the body.

Users should cook olive oil at low to medium temperatures, as extra virgin olive oil is easily degraded at high temperatures. Additionally, users can also use extra virgin olive oil in salad dressings or add it to food 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. As a result, the ratio of HDL to LDL in the body will be higher.

3. Beans

Like whole grains, legumes 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 help 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 reduce blood pressure.

6. Avocado

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

7. Soybeans

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

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