Foods High in HDL Cholesterol
High-density lipoprotein (HDL) is known as the "good" cholesterol because of its ability to protect against heart disease by removing low-density lipoprotein (LDL), known as the "bad" cholesterol, from the walls of blood vessels and carrying it to the liver where it is removed from the body. Foods high in omega-3 fatty acids, monounsaturated fats, soluble fiber and phytoestrogens raise the level of HDL cholesterol.
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Omega-3 Fatty Acids
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Salmon, herring and sardines are among the types of fish high in omega-3 fatty acids that are known to be beneficial for increasing HDL cholesterol.
Monounsaturated Fats
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Olive oil and canola oil are high in monounsaturated fats. Replacing saturated fats in the diet with monounsaturated fats helps to boost the level of HDL cholesterol.
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Soluble Fiber in Fruits
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Soluble fiber, known for its ability to reduce LDL cholesterol and to raise HDL cholesterol, is found in plant foods such as citrus fruits, grapes, strawberries and apples.
Soluble Fiber in Grains and Beans
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Whole grains such as oatmeal, rice, bran and barley, as well as beans including kidney, pinto, navy and red beans, are high in soluble fiber and increase HDL cholesterol.
Phytoestrogens
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Soy products and flaxseed contain phytoestrogens that work like the hormone estrogen to increase HDL cholesterol and protect against heart disease.
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