Foods That Boost Good Cholesterol

According to the American Heart Association, about 100 million Americans age 20 and older have total blood cholesterol level of 200 or higher. (The normal range is 100 milligrams per deciliter to 200mg/dl.) Cholesterol increases the risk of strokes and heart attacks. Cholesterol levels can be kept under control by screenings, maintaining a healthy weight, exercising, following doctor's orders and eating foods that boost HDL or good cholesterol.

Vegetables

Green, leafy vegetables are known for being full of polyphenols, which reduce the risk of heart disease. Veggies that contain polyphenols are broccoli, cabbage, celery, onion and parsley.

Fruits

Soluble fiber, which boosts HDL levels and lowers cholesterol, can be found in various fruits. They include apples, grapes and citrus fruits such as oranges and grapefruit.

Oils

According to fatfreekitchen.com, cooking oils high in monounsaturated and polyunsaturated fats increase HDL levels. Canola oil and olive oil are good examples.

Omega-3

Increasing omega-3 in the diet is another way to increase HDL levels. Foods containing omega-3 fatty acids are salmon, vegetable oils including soybean and flaxseed oil, and nuts such as walnuts.

Soy

Soy is full of isoflavones, which slightly raises HDL levels. It's recommended to eat two servings of soy by eating tofu or tempeh.

References

• American Heart Association
• Fat Free Kitchen
• Mayo Clinic