10 foods that increase good cholesterol

10 Foods that increase good cholesterol

Well, many of us would be left wondering if there exists any good cholesterol? More often than not, the only idea we have of cholesterol occupying our bodies is of ‘bad’ one which as we know leads to heart disorders. However, we are talking of HDL (High Density Lipoprotein) here which actually detoxifies the arteries of the unwanted fat and plaque, thus sending purified blood to the liver for their detoxification.

Good cholestrol

Though there are many factors such as obesity, stress and smoking which may lead to bad LDL in the body, we can ensure high level of HDL through the food items discussed below:

Whole grains

High-fibre carbs are the best supplements which raise the levels of HDL in the body.  They can be consumed through oats, roasted cereals, brown rice, ragi, barley, millets etc. Two servings of whole grains a day makes for a balanced diet.

whole grain for good cholesterol


Fruits rich in fibre help reduce the level of LDL to a great extent. One can either have them straight or blend them into a smoothie along with a supplement such as yogurt to thinned cream. Bananas, straw berries, oranges, raspberries, mangoes, apples, prunes and pears form the best option for them.

Omega-3 fatty acids

Omega-3 reminds us of none other than fatty fish which are its prime source. It is considered to have bring down bad cholesterol drastically. One may consume fish like sardines, tuna and mackerel up to twice a week.

Beans and Legumes

As good as they are for protein intake of the body, beans form the best source to dissolve bad LDL and thus boost  HDL in the body. Some great options for it are kidney beans, black beans, lentils etc. They can either be cooked, steamed or even be turned into soups as per convenience.

beans and legumes for good cholesterol

Flax seeds

Flax seeds can be consumed either through its powdered form or in the form of oil.  Soak flax seeds over night in water and have it on empty stomach for better result.

Dry fruits

Nuts perform dual function in the body to not only provide fibre but also raise HDl levels. They are also termed as healthy fats and must be included in the dietary chart everyday.  Almonds, pistachios, chestnuts,  hazelnuts, brazil nuts, cacao make for some great items.


Soy is a great alternative for those who do not consume non-veg. They are rich in  proteins not to mention their property to improve levels of good cholesterol.


Avocado is one of the healthiest fruits around only if you can utilize it more ways than one. They are rich in fiber and can be consumed through dips, in sandwiches, soups and salads.

food to increase good cholesterol


Oats like we all know not only makes for a great breakfast meal but can also be prepared into smoothies with fruits and diced nuts.

Whey Protein

Largely found in dairy products, consuming whey which consists of about 20gms of essential amino acids required by the body makes for the best option to boost HDL in the system.

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Author: Ahaana Sahay