Cholesterol is a type of fat found in your blood. It is essential to have both good and bad cholesterol in your body.

The bad cholesterol, known as LDL, can cause plaque buildup in your arteries, while the good cholesterol, known as HDL, helps to eliminate excess LDL from your bloodstream. HDL cholesterol is therefore crucial to keeping your heart healthy.

If your HDL levels are low, there are some foods that you can eat to help increase it naturally. Here are top 7 foods to help increase good cholesterol in your body:.

1. Fatty Fish

Fatty fish like salmon, mackerel, and tuna are rich in omega-3 fatty acids. Omega-3 is a type of healthy fat that can increase your HDL levels and reduce inflammation in your body.

Eating at least two servings of fatty fish a week can help boost your HDL levels.

2. Nuts

Several types of nuts, including almonds, walnuts, and cashews, are high in healthy fats, fiber, and protein. Regular consumption of nuts has been found to raise HDL levels.

However, nuts are also high in calories, so it is essential to consume them in moderation.

3. Avocado

Avocado is filled with healthy fats and is a great substitute for foods high in saturated fats. Eating avocados regularly can help increase your HDL levels. It also contains other essential nutrients like fiber, potassium, and vitamins.

4. Olive Oil

Olive oil is a healthy fat source that helps increase your good cholesterol and lowers the risk of heart diseases. It is a great substitute for butter or margarine on bread or in cooking.

Use extra virgin olive oil as it contains higher levels of polyphenols, which provide extra health benefits.

5. Legumes

Legumes such as beans and lentils are an excellent source of plant-based protein, fiber, and minerals. Several scientific studies have found that legumes can increase HDL levels and reduce the risk of heart diseases.

6. Whole Grains

Whole grains such as brown rice, oats, and quinoa are high in fiber, vitamins, and minerals. Eating whole grains regularly can reduce your bad cholesterol levels and increase your good cholesterol levels.

7. Fruits and Vegetables

Fruits and vegetables are nutrient-dense foods that help to maintain overall health, including increasing HDL levels. Choose a wide variety of colorful fruits and vegetables to get the most benefits.

These are the top 7 foods to increase your good cholesterol levels naturally. Along with a healthy diet, regular exercise, and a healthy lifestyle can improve your heart health and keep your cholesterol levels in check.