Health: 10 foods to increase your good cholesterol level

Mar 20, 2017, 17:47 IST | mid-day online correspondent

 Here are 10 foods that can raise your good cholesterol level and keep you away from heart diseases

Health: 10 foods to increase your good cholesterol level

Cholesterol is not always bad for health. Our body too has good cholesterol level, which is popularly known as High-density lipoprotein (HDL). For a healthy metabolism, we all want to keep the good cholesterol level intact. There are certain food items that give the good cholesterol level a boost. Here are 10 such foods items that can raise your good cholesterol level and keep heart diseases at bay:

Health: 10 foods to increase your good cholesterol level

1. Olive oil: This edible oil is full of heart-healthy fats. Use extra virgin olive oil to make salads, to add flavour to foods, and at times to cook. Adding olive oil make the dishes healthy and tasty.

Health: 10 foods to increase your good cholesterol level

2. Garlic: This is rich in vitamins, minerals and amino acids, which lowers the level of bad cholesterol and raises the level of good cholesterol.

3. Fish: Salmon, mackerel, albacore tuna, sardines are rich in heart-healthy Omega-3 fatty acids. One serving of such fatty fish every day raises HDL level and promotes a healthy heart.

Health: 10 foods to increase your good cholesterol level

4. Nuts: Almonds, peanuts, walnuts, pistachios are rich in fibre. All of these increase the good cholesterol production in the body.

5. Red wine: Moderate amount of red wine increases HDL levels and keeps the risk of heart diseases at bay. For a healthy cholesterol level, men can go for two glasses of red wine a day and women can go for one glass a day.

Health: 10 foods to increase your good cholesterol level

6. Oatmeal: A bowl of oatmeal along with assorted nuts is one of the best foods for a healthy heart. Oat cookies, conventional oatmeal or oats khichdi, all tend to promote good cholesterol.

7. Cranberry juice: A glass of cranberry juice increases HDL level and cut the risk of heart diseases by almost 40 percent.

8. Dark chocolate: Scientists have found that consuming 2.5 ounces of dark chocolate daily boost good cholesterol level and keep heart diseases at bay.

9. Beans: Different forms of beans like kidney beans, black beans are rich in soluble fibre. Baked beans or cooked beans can be consumed on a daily basis to fight bad cholesterol level.

Health: 10 foods to increase your good cholesterol level

10. Strawberries: The fruit is rich in antioxidants, which when included in daily diet results in a drop in LDL or bad cholesterol level.

Go to top