3. Eat Foods High in Omega-3 Fatty Acids
Fatty fish like salmon, mackerel, tuna, anchovies, and sardines are high in omega-3 fats that are great for your heart because it lowers your LDL and increases your HDL.
In a 2017 study in the Journal of Circulation, they found people eating an olive oil-rich program like the Mediterranean diet had better HDL results than even those eating a nut-rich version.
Many nuts and seeds are also high in omega-3 fatty acids, such as chia, flax and hemp seeds, or Brazil nuts or walnuts. Great additions for snacks or on salads.
2. Add Purple Foods and High Fiber Fruit to Your Diet
Purple foods like eggplant, grapes, black beans, or kidney beans are high in anthocyanin compounds that fight inflammation and increase your HDL levels.
High-fiber fruits like avocados, apples, prunes, and pears can increase HDL and decrease your LDL.
1. Remove Foods That Increase HDL and Inflammation
It is best to avoid partially hydrogenated trans fats like margarine and processed foods. If you eat fresh foods and prepare your own dishes it eliminates many of the pre-packaged highly hydrogenated fatty foods.
For some people, cholesterol levels could be genetically pre-determined, but you can help this situation by using some of the above recommendations.
New studies show that your microbiome or gut flora may affect your cholesterol level. Try adding more yogurt or fermented foods to your diet.