7 healthy foods to boost your ‘good’ cholesterol (HDL) naturally

Cholesterol often gets a bad reputation, but not all cholesterol is harmful. High-Density Lipoprotein (HDL), commonly known as the “good cholesterol,” helps remove excess cholesterol from your bloodstream, lowering your risk of heart disease and stroke. 

Including certain heart-healthy foods in your diet can naturally increase your HDL levels and improve overall cardiovascular health.

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1. Fatty Fish

Fish such as salmon, mackerel, sardines, and tuna are rich in omega-3 fatty acids that raise HDL levels while lowering triglycerides. Aim for at least two servings per week to keep your heart healthy.

2. Olive Oil

Extra virgin olive oil is packed with healthy monounsaturated fats that can increase HDL and reduce inflammation. Use it for cooking, salad dressings, or as a drizzle over roasted vegetables.

3. Avocados

Avocados are loaded with heart-healthy fats, fiber, and antioxidants. They help raise HDL while lowering LDL (bad cholesterol). Add them to salads, smoothies, or whole-grain toast for a nutritious boost.

4. Nuts and Seeds

Almonds, walnuts, chia seeds, and flaxseeds are excellent sources of good fats and plant sterols, which help improve HDL levels and support heart health when eaten in moderation.

5. Whole Grains

Oats, quinoa, and brown rice are rich in fiber, especially beta-glucan, which helps increase HDL and reduce overall cholesterol levels. Start your day with a bowl of oatmeal for lasting benefits.

6. Berries

Blueberries, strawberries, and raspberries are rich in antioxidants called polyphenols that protect your heart and enhance HDL function. Add a handful to your yogurt or smoothie for a tasty boost.

7. Dark Chocolate

In moderation, dark chocolate with at least 70% cocoa can raise HDL levels thanks to its flavonoid content. Enjoy a small piece as a heart-healthy treat.

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A balanced diet rich in these foods, combined with regular exercise and limited processed fats, can significantly improve your cholesterol profile. Boosting your HDL naturally is one of the best ways to protect your heart and maintain long-term health.