2023-09-11 17:46:56
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 should be favored.
Lenses
Turn to legumes. Rich in fiber, vitamins (vitamin A, folic acid, etc.), and minerals (magnesium, iron, etc.), lentils, red beans, chickpeas, and even beans are good allies in the context of an anti-cholesterol diet.
Bulgur
Other foods to maintain good HDL cholesterol levels: grain products, rich in soluble fiber. Don’t hesitate to eat bulgur more often, but also whole-grain pasta, whole-grain rice, or even quinoa, barley, and oatmeal.
The salmon
In the fish section, we can cite salmon, trout, mackerel, herring, and sardines. These fatty fish are sources of omega 3 and help to increase good cholesterol levels, unlike red meat and cold meats.
The lawyer
Avocado is also on the list of foods to favor to increase your level of good cholesterol 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, focus on fruits, especially apples, apricots and citrus fruits, but also vegetables (carrots, spinach, fennel, green cabbage, chard). Their content of soluble fibers, such as pectins, and antioxidants, promote good cholesterol.
Nuts
Nuts, including walnuts, almonds and hazelnuts, are rich in polyunsaturated fatty acids and antioxidants. They can help increase HDL levels while reducing LDL (bad cholesterol).
OLIVE OIL
Olive oil, especially extra virgin olive oil, is rich in monounsaturated fatty acids, similar to those found in avocado. It has been shown to increase HDL levels and also has anti-inflammatory properties. Use olive oil for cooking or as a dressing for salads.
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