The good cholesterol (HDL) plays an essential role: it captures excess cholesterol in the blood and transports it to the liver, where it is eliminated. To increase your HDL level, certain foods are to be preferred.
lentils
Turn to legumes. Rich in fiber, vitamins (vitamin A, folic acid, etc.), and minerals (magnesium, iron, etc.), lentils, red beans, chickpeas, or broad beans, are good allies in the context of a cholesterol-lowering diet.
Bulgur
Other foods to maintain good HDL cholesterol levels: cereal products, rich in soluble fiber. Do not hesitate to eat bulgur more often, but also wholemeal pasta, brown rice, or even quinoa, barley, and oatmeal.
The salmon
In the fish department, we can mention salmon, trout, mackerel, herring, and sardines. These fatty fish are sources of omega 3 and help to increase the level of good cholesterol, unlike red meat and cold cuts.
the lawyer
Avocado is also on the list of foods to favor to increase your good cholesterol level and limit the assimilation of LDL cholesterol because it contains monounsaturated fatty acids, or omega-9, and it is rich in tocopherol (vitamin E).
Apples
Finally, bet on fruits, especially apples, apricots and citrus fruits, but also vegetables (carrots, spinach, fennel, green cabbage, Swiss chard). Their content of soluble fibers, such as pectins, and antioxidants, promote good cholesterol.