Raising Good Cholesterol With These Tips

You don’t have to resort to drugs or a strict diet to increase your good cholesterol . When we think of cholesterol, we automatically associate it with bad for our health and that we should lower our levels by eating a healthy diet and exercising regularly.

It’s probably hard to imagine that something called good cholesterol exists. However, good cholesterol does  exist and you would do well to raise it yourself.

Why do you need to raise your good cholesterol?

Before we go any further, you should know that there are two types of cholesterol : ‘bad’ or LDL and ‘good’ or HDL. The latter circulates through the blood and is transported by high-density lipoproteins.

These lipoproteins travel through the veins to the liver. This prevents fats from being metabolized. Unlike what happens with “bad” cholesterol, it’s important to keep your HDL levels high:

• not less than 40 mg/dl for men
• not less than 50 mg/dl for women

If you eat a lot of cholesterol-rich products and products with a lot of saturated fats, you increase the level of your bad cholesterol, which is obviously not good. Trans fat even lowers HDL levels. That is why we do not recommend that you eat products such as:

• pastry
• fries
• ultra-processed foods
• sweets
• unhealthy snacks

Instead, it’s a good idea to add foods to your diet that contain monounsaturated fatty acids, such as olive oil, nuts, and avocado. These increase the amount of good cholesterol in the blood.

Tips for Increasing Good Cholesterol

We recommend eating the following foods to balance your levels of both types.

1. Foods Rich in Omega 3 and 6 Fatty Acids

The fatty acids allow your liver to produce prostaglandins. These are substances with many good properties (including anti-inflammatory, vasodilator and antithrombotic) that improve circulation and increase HDL cholesterol. Foods rich in this nutrient include:

• Chia seeds
• Quinoa
• walnuts
• Flax seed
• Oily fish (salmon, sardines, mackerel, tuna)

2. Beans

It is recommended to eat this delicious and healthy food two to three times a week. Beans are high in lecithin and omega 3 fatty acids. They can be eaten in different ways, cold or warm and combined with vegetables. The most recommended types are:

• lentils
• Garbanzo beans
• Black beans
• Peas

3. Vegetables

Green and dark vegetables are most recommended for increasing good cholesterol. Beta-carotene, chlorophyll and, in many cases, glucosinolates (found in arugula), provide dozens of antioxidants. Some of the vegetables we recommend include:

• Kale
• Broccoli
• arugula
• Swiss chard
• radishes
• Spinach
• carrots

4. Nuts

First, it’s important to know that to get all of their nutrients and properties, it’s essential that you don’t burn, heat, or add extra salt.

Nuts are delicious and are ideal for a morning or afternoon snack or whenever the appetite hits. A handful of nuts a day is the maximum you should eat, as they are high in calories. The types you should eat include:

• Almonds
• hazelnuts
• walnuts
• peanuts
• pistachios

5. Whole Grains

Whole grains are healthier than refined (white) grains because they retain their beneficial properties. They also make you feel full for longer. Try the following types:

• Millet
• Rice
• Oats
• Rye

6. High Quality Oils

It is very important that you use cold pressed or ‘extra virgin’ oils for cold applications such as salad dressing. In addition to olive oil, you can also use hemp oil. However, it is best to consume it before it reaches a certain temperature. These oils are not suitable for (stir) frying.

• We recommend consuming 1 teaspoon (5 grams) of cold-pressed wheat germ oil per day. This gives you a large dose of omega 3 and 6 fatty acids and vitamin E (which acts as a powerful fat antioxidant).

7. Condiments and dressings

Avocado is also a great option for increasing good cholesterol because of the essential oils it contains. You can use it as a substitute for condiments, such as mayonnaise. You can also cut it into strips and sprinkle with lemon juice for salads.

8. Fruits

The best fruits to increase your good cholesterol levels are fruits that provide plenty of fiber and vitamin C. So you should include citrus fruits in your diet, starting with breakfast. A glass of natural orange juice is a great way to start the day. Some options are:

• Orange
• Lemon
• Mango
• Papaya
• Peach
• Pineapple
• Clementines

In addition to following a good diet, it is important to avoid anything excessive and unhealthy.