9 Best Ever HDL Cholesterol Foods To Include In Your Diet

HDL cholesterol is well known as good cholesterol for your body. Basically cholesterol are of two types; one is known as HDL which means good cholesterol that are important for our body and the other is LDL which means bad cholesterol and most of heart related problem occurs due to this item.
You can easily found this beneficial nutrient in some popular food items around you. This particular ingredient plays important role in boosting your moods, etc. It also helps in secretion of certain types of hormones in your body. So, try to incorporate these foods in your regular diet to get benefits of HDL.



1. Flaxseed

Do you like flaxseed and flax seed oil? Actually flax seeds are good enough for your body as it contains Omega-3 fatty acid which helps to increase the HDL levels in your blood. So, it is good enough to use ground flax seeds in your salad, yogurt or in your baked goods. You can add it in your morning cereals like oats or with cornflakes. Roasted flax seeds will me a healthier munching habit for your afternoons. [1] This food is highly important as it provides you benefits of HDL.

Flaxseed



2. Whole Grains

When you are want to have benefits of HDL i.e. good cholesterol then you must keep whole grains in your daily diet. So, when you eat try to consume whole wheat bread or food items that are made from whole grains. Basically different types of cereals and brown rice falls in this category. [2]Moreover this food item is rich in soluble fiber which is healthy for our body.

Whole Grains

3. Fish

Fish are the most important source of Omega-3 fatty acid which plays an important role in increasing HDL level in your blood. It also lowers down LDL level in your body which means less chance of heart related disease. [3]The most recent medical invention says that having fish regularly in your diet not only protect you from heart diseases but also lowers down the chance of heart attacks.





Fish

4. Soy

Do you know soy is a great source of HDL? Yes it is very good for human beings. This awesome food lowers down the LDL level in your blood where as it helps in increasing HDL level. Soy protein is considered as substitute for meat protein because soy provides you all most same amount of protein. So, you can eat soy or soy milk or tofu in daily basis. [4]Otherwise you can incorporate all these food items in preparing different types of recipes.

Fish



5. Legumes And  Beans 

Legumes and Beans are very good food item which are rich in folate which is basically one type of mono saturated fat which is responsible for increasing the HDL level in your body. This awesome food item is rich in soluble fibers which is really very good. This awesome food item has different varieties like lentils, kidney beans, black eyed peas, navy beans, black beans etc[5]. so, to get a healthy heart you thus must include this food item in your daily diet.

Legumes And  Beans

6. Avocado

Avocado is a very popular fruit which is found world wide. Avocadoes are rich source of folate which is great type of mono saturated fat. This fruit helps in lowering the LDL level in blood which means less risk of heart attacks and different types of heart diseases. So, try to have at least one avocado in your daily diet by making fruit salads or any other recipes with it.Avocado is a very popular fruit which is found world wide. Avocadoes are rich source of folate which is great type of mono saturated fat. This fruit helps in lowering the LDL level in blood which means less risk of heart attacks and different types of heart diseases[ 6]. So, try to have at least one avocado in your daily diet by making fruit salads or any other recipes with it.

Avocado

7.Nuts

Nuts are one of the most dry fruit items which can be eaten raw or you can incorporate them in your daily diet. These are so many options between these items; they are ground nuts, almonds, peanuts, pistachios, macadamia nuts, Brazil nuts etc. You can eat them as snacks or can prepare delicious recipes with them to get all the benefits from them [7]. Actually nuts are rich in a specific types of chemical or plant sterol, which creates obstacle for absorption of cholesterol in human body.

Nuts

8. Fruits

To increase HDL level in blood you can consume fruits daily. Do you know that fruits which have higher fiber content can help you to reduce the LDL level in blood where as plays an important role to increase the level of HDL in your blood. The fruits which have high fiber content are apples, water melon, prunes, pears etc[ 8]. So, try to incorporate them in your every day diet by making delicious fruit salads with them.

Fruits

9. Olive Oil

You may get surprised by reading this item here, by thinking that is really oil helpful for reducing cholesterol level? Yes it is because it is olive oil. So, when you are preparing your foods just use olive oil instead of other cooking medium. Make your dishes healthier by cooking them in extra virgin olive oil[9]. You can make salad dressing by mixing olive oil with vinegar and other ingredients to get the utmost benefit of olive oil.

Olive Oil