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Good HDL Foods

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Niacin-rich foods increase HDL cholesterol.

High-density lipoproteins (HDL) are produced by the liver to carry cholesterol from tissues and organs back to the liver. One way to improve HDL numbers and keep cholesterol levels in check is by choosing foods that are low in saturated and trans fats. Adding these foods to your diet can help increase levels of HDL cholesterol and fend off heart disease.

  1. Oatmeal

    • Oatmeal contains soluble fiber, which reduces your low-density lipoproteins (LDL) by absorbing the cholesterol in your intestines. Eating 1½ cups of cooked oatmeal with fruit provides the recommended 10 g or more of fiber per day that decreases your LDL or "bad" cholesterol.

    Walnuts

    • Rich in polyunsaturated fatty acids, walnuts can significantly reduce blood cholesterol by keeping blood vessels healthy and elastic. Almonds, hazelnuts, peanuts, pecans, certain pine nuts and pistachio nuts appear to have a similar effect. According to the Food and Drug Administration, eating about a handful (1.5 oz.) a day of these nuts may reduce your risk of heart disease.

    Fish

    • Fish is low in saturated fat, and it contains a high-level of omega-3 fatty acids. Omega-3 fatty acids lower cholesterol levels, reduce blood pressure and lower the risk of blood clots. Mackerel, lake trout, herring, sardines, albacore tuna and salmon contain the highest levels of omega-3 fatty acids. Doctors recommend eating at least two servings of fish a week.

    Olive Oil

    • Olive oil contains antioxidants that lower LDL cholesterol and can be used instead of butter, lard or shortening. The Food and Drug Administration recommends using about 2 tbsp. of olive oil per day. Avoid "light" olive oils as they are more processed.

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