For those who don’t understand this term HDL (high density lipoprotein) let me explain that HDL is the good cholesterol that carrying all the bad cholesterol from the entire body to the liver to be flushed out.
While we should try hard to eliminate foods with cholesterol in our diet we should also include foods with good cholesterol so that the dumping process of the ‘bad’ goes on effectively.
Here are 5 foods that are high in HDL:

1) Nuts

Add nuts to your diet as they are all good sources of heart healthy fats. These healthy fats are found in almonds, pistachios, peanuts, hazelnuts, pecans and walnuts.
Just add them to your soups, yogurt, stir fried dishes, pasta or even desserts. You can eat them raw, toasted or baked.


2) Olive Oil

Regular cooking oil that we use at home is usually high in saturated fats. Replace butter and other oils with Olive oil that is high in unsaturated fats that increase HDL levels in the body.

olive oil

3) Oatmeal

Oatmeal is high in fiber. It keeps you full for longer periods of time and regulates your metabolism rates. The fiber in oats contains more soluble fiber that kills the bad cholesterol.
A couple of servings a week can reduce your HDL.


4) Avocado

A lot of people avoid this fruit due to the fat that it is fattening. But what they don’t know is that avocado is full of heart healthy fats and you get it at the price of eating a perfectly yummy fruit.
Toss it in your salads or layer it in your sandwiches and enjoy!


5) Seafood

Seafood is rich in Omega-3 fatty acids, a type of unsaturated fat that perfect to maintain good health of the heart. It is always better to eat the actual foods but if you don’t like seafood you can even pop a few fish oil supplements that are rich in the same nutrients.

Do not forget to exercise when you eat these foods that boost your HDL.