7 foods to increase good cholesterol levels

Incorporating heart-healthy foods into your morning routine is a great way to increase good cholesterol (HDL) levels and support overall cardiovascular health.

According to Kanikka Malhotra, Consultant Dietician and Diabetes Educator, making simple yet nutritious choices can significantly impact your cholesterol profile. Here’s how you can boost your HDL levels with a smart breakfast:

Foods to include for higher HDL cholesterol

1. Oats: Oats are an excellent source of soluble fibre, particularly beta-glucan, which helps reduce bad cholesterol (LDL) while improving HDL cholesterol. Starting your day with a bowl of oatmeal can enhance the removal of cholesterol from your bloodstream.

2. Nuts: Nuts like almonds and walnuts are rich in monounsaturated fats and omega-3 fatty acids, both known for boosting HDL levels. They also provide fibre and antioxidants, making them a perfect addition to your breakfast.

3. Fruits: Berries such as strawberries, blueberries, and blackberries are packed with antioxidants and fibre, which support heart health and improve HDL levels. Citrus fruits like oranges and grapefruits, rich in vitamin C and soluble fibre, also help in managing cholesterol.

4. Olive Oil: Extra virgin olive oil is another source of monounsaturated fats. Drizzling it over avocado toast or mixing it into a morning smoothie can raise HDL cholesterol effectively.

Extra virgin olive oil is another source of monounsaturated fats (Source: Freepik)

5. Avocado: This nutrient-dense fruit is loaded with monounsaturated fats, fibre, and antioxidants, all of which contribute to higher HDL levels. Incorporating avocado into a smoothie or spreading it on whole-grain toast is a heart-healthy choice.

6. Ground Flaxseeds: High in omega-3 fatty acids and fibre, ground flaxseeds can be added to oatmeal, smoothies, or yogurt to improve cholesterol levels.

7. Chia Seeds: Like flaxseeds, chia seeds are rich in omega-3s and fiber. Including them in your breakfast routine, whether in smoothies, yogurt, or oatmeal, can support HDL cholesterol levels.

Morning meal ideas with these foods

Oatmeal Topped with Berries, Nuts, and Seeds: Start with a base of oatmeal, then top it with a handful of mixed berries, nuts, and a sprinkle of ground flaxseeds or chia seeds for a fibre-rich, heart-healthy meal.

Avocado Toast with Olive Oil: Spread mashed avocado on whole-grain toast, drizzle with extra virgin olive oil, and pair it with a side of seasonal fruit for a balanced breakfast.

Smoothie with Spinach and Avocado: Blend spinach, avocado, a handful of berries, chia seeds, and almond milk to create a nutrient-packed smoothie that supports HDL cholesterol.

Yogurt with Fruit and Nuts: Mix yogurt with a variety of berries, nuts, and a tablespoon of ground flaxseeds for a creamy, satisfying breakfast.

These food choices provide a balance of fibre, healthy fats, and antioxidants that can help increase good cholesterol levels and support overall heart health. By integrating these foods into your morning routine, you can take proactive steps towards better cardiovascular well-being.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.

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