Cholesterol is a waxy substance that is found in the bloodstream and the cells of the body. It is essential for life, as it helps to build and maintain cell membranes, produce hormones, and digest fat.

However, too much cholesterol can be harmful, as it can lead to the build-up of plaque in the arteries, increasing the risk of heart disease and stroke.

There are two types of cholesterol – low-density lipoprotein (LDL) cholesterol, also known as “bad” cholesterol, which can cause plaque build-up, and high-density lipoprotein (HDL) cholesterol, which is “good” cholesterol, as it helps to remove LDL cholesterol from the bloodstream. Maintaining healthy levels of HDL cholesterol is important for overall health and reducing the risk of heart disease.

One way to boost your HDL cholesterol levels is to eat a diet that is rich in foods that are known to increase HDL cholesterol. Here are seven foods that can help:.

1. Oily Fish

Oily fish such as salmon, mackerel, and sardines are rich in omega-3 fatty acids, which are known to increase HDL cholesterol levels. Omega-3 fatty acids can also help to reduce inflammation in the body, which is a risk factor for heart disease.

2. Nuts

Nuts such as walnuts, almonds, and cashews are rich in monounsaturated and polyunsaturated fats, which can help to increase HDL cholesterol levels. Nuts are also a good source of protein, fiber, and antioxidants, making them a healthy snack option.

3. Avocado

Avocado is a good source of monounsaturated fats, which can help to increase HDL cholesterol levels. Avocado is also a good source of fiber, potassium, and vitamins C, K, and B6, making it a healthy addition to salads or as a spread on toast.

4. Olive Oil

Olive oil is a good source of monounsaturated fats, which can help to increase HDL cholesterol levels. Olive oil is also a good source of antioxidants, which can help to reduce inflammation in the body.

5. Legumes

Legumes such as lentils, chickpeas, and kidney beans are a good source of fiber and protein, which can help to increase HDL cholesterol levels. Legumes are also low in fat and calories, making them a healthy addition to any diet.

6. Whole Grains

Whole grains such as oats, brown rice, and quinoa are a good source of fiber, which can help to increase HDL cholesterol levels. Whole grains are also rich in vitamins, minerals, and antioxidants, making them a healthy addition to any diet.

7. Fruits and Vegetables

Fruits and vegetables are a good source of fiber, vitamins, and minerals, which can help to increase HDL cholesterol levels. Fruits and vegetables are also low in fat and calories, making them a healthy addition to any diet.

Incorporating these seven foods into your diet can help to boost your HDL cholesterol levels and reduce your risk of heart disease.

However, it’s important to remember that dietary changes alone may not be enough to achieve optimal HDL cholesterol levels, and other lifestyle factors such as exercise and smoking cessation may also be needed.