For heart health, cholesterol levels are extremely important, especially having a higher level of HDL, known as “good cholesterol,” and a lower level of LDL, known as “bad cholesterol.”
Generally, in men, HDL should be above 40, while in women, it should be above 50. Let’s learn what kinds of healthy fats and diet are needed to increase HDL.
These Fats are Essential
- Monounsaturated Fats: These can be obtained from plant based sources.
- Polyunsaturated Fats: Their main sources are oily fish and various plant based foods.
- Omega 3 Fatty Acids: These not only help increase HDL but also reduce triglycerides, which are considered another risk factor for the heart.
Include these Foods in Your Diet
Fatty fish: Certain types of fish are rich in omega 3, which also helps increase HDL. Make sure to include them in your diet at least twice a week. Salmon, hilsa, bangda (mackerel), and anchovy are some fish that have high amounts of omega-3 but low risk of mercury.
Flaxseeds: These tiny seeds are rich in omega-3 and also contain soluble fiber, which helps reduce bad cholesterol. This helps maintain a healthy balance of HDL and LDL in the blood.
Nuts: Considered a good source of healthy fats, nuts don’t directly raise HDL, but research shows they help HDL function better. This means HDL more effectively removes bad cholesterol from the liver, reducing its levels. Walnuts, almonds, and pistachios are considered the best nuts for this purpose.
Extra virgin olive oil: This benefits your heart in many ways, such as increasing HDL levels and reducing LDL. If you’re not using it for cooking, you can use it as a dressing on salads.
A basket of colorful fruits: While it’s generally recommended to eat fruits and vegetables of every color to boost good cholesterol, fiber-rich fruits like apples and berries are especially beneficial. You can have them as an evening snack. Additionally, colorful bell peppers, sweet potatoes, and grapefruit are also considered helpful in increasing HDL.
