9 Foods To Increase Your Good Cholesterol for a Healthy Life Style

good cholesterol

Foods To Increase Your Good Cholesterol (HDL)



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Always remember High-Density Lipoprotein (HDL) is the good kind of cholesterol and the kind you want.

Low-Density Lipoprotein (LDL) is the bad kind of cholesterol and the kind you want to keep in check.

HDL removes extra cholesterol and plaque buildup in your arteries and then sends it to your liver.

Your liver expels it from your body. Ultimately, this will help reduce your heart risk disease, heart attack, and stroke.

An ideal HDL Level is 60 milligrams/deciliter (mg/dL) or above.
Your HDL is considered low if it’s below 40 mg/dL.
You should aim to have HDL levels between 40 and 60 mg/dL.

Foods to increase Good Cholesterol ( HDL )


There many foods which will help to increase the good cholesterol inside the body, important of them are:-




chia seeds


Chia seeds have many benefits, some of them are following:-






Avocado has many benefits, some of them are following:-

  • Libido-Boosting food.
  • High in Vitamin B6.
  • Rich in Healthy Fats
  • Boost Testosterone Levels.
  • Improve the metabolism.
  • Reduce Cortisol Level ( Stress Hormone ).


Avocados’ fats also reduce high levels of unhealthy cholesterol levels (LDL), which lowers the T-levels inside the body.

Animal-based fats increase the level of LDL ( low-density lipoprotein ) that is bad cholesterol & plant-based fats increase the level of HDL ( high-density lipoprotein ), that is good cholesterol.


3 )  NUTS




Nuts consist of almonds and walnuts which are rich in amino acids such as arginine. which helps improve blood flow.

Benefits of nuts are as follows:-

  • Improving the blood flow.
  • High in unsaturated fats ( good fats ).
  • Omega 3 fatty acids.
  • Rich in fiber ( prevent type 2 diabetes ).
  • Vitamin E ( helps in the development of arteries )
  • Plant sterols ( lowers bad cholesterol ).




red wine


Drinking moderate amounts of alcohol, including red wine, has been shown to raise HDL levels. It’s also been shown to lower your risk of heart disease.

A moderate amount of alcohol is defined as just one glass per day for women and two glasses per day for men.

Red wine shouldn’t be consumed if you also have high triglycerides. If you don’t already drink, you shouldn’t start just with the heart-healthy benefits.







Broccoli is one of the most important foods, which gives a number of health benefits like:-

  • Vitamin K ( helps in blood clotting ).
  • Vitamin C ( heal wounds & antioxidant ).
  • Fiber (lower the bad cholesterol ).
  • Potassium ( improve the function of a heart ).
  • Folate ( maintain the new cells in the body ).






Garlic also helps in improving the T-levels in the body, its benefits are:-

  • Improve Athletic Performance
  • Helps to live longer.
  • Rich in Antioxidants.
  • Increase Good Cholesterol Levels.
  • Improve Blood Pressure.
  • Increase Immunity power.
  • Consists of Medicinal Properties.





It is the best meal, for both muscle building & fat loss.

Good for diabetes patients.

1 cup of oatmeal = 54 grams of carbs.

Boil it in a 2 cups of water,  for 5 to 10 min.




brown rice


It’s one of the best carbs for muscle gain, which also prevents insulin spikes.

1 cup of brown rice = 45 grams of carbs.

It takes 20 to 25 min to cook.




sweet potato


They are high in potassium, improves BP & helps in diabetes.

1 cup of sweet potato = 45 grams of carbs.

Boil it after removing skin & add little pepper to it.




The main point is to show all of you the importance of quality foods which will increase the levels of good cholesterol inside the body.

Stay away from the foods which consist of:-

  • Saturated Fats.
  • Trans Fats.

Most common examples of these fats are ice cream, fried chicken, butter, cream cheese, refined oil, etc.

This kind of foods will definitely increase the LDL ( Low-density lipoprotein ) inside the body, which will increase the bad cholesterol.

Apart from diet, try to engage yourself in a physical activity, like running, jogging, cycling, lifting weights, etc.

It will gradually decrease the bad cholesterol level inside your body, by taking your body into a stage of insulin sensitivity.




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