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Foods that help increase good cholesterol


Surely you already know that there are two types of cholesterol, good and bad. In this article, we will discuss what foods help increase good cholesterol.


Increase the proportion of good cholesterol

Why is good cholesterol important?

Good cholesterol, also known by its acronym HDL in English, attracts fat particles that accumulate in the artery walls and prevents the formation of blood clots (which cause various diseases such as poor circulation and hardening of the arteries).

Cholesterol is also known as the “silent killer”, because it does not cause any kind of symptoms until the arteries are completely blocked, so close attention must be paid to the risk factors. The recommended good cholesterol levels for adults range from 40 to 60 mg / dL. However, if its percentage is higher than this rate, it does not pose any health risk, rather it avoids cardiovascular disease, improves heart health and prevents fat accumulation.

Foods that increase good cholesterol are:

Omega-3 and Omega-6 fatty acids

These oils take care of the health of our heart. Thanks to them, the liver can produce substances called prostaglandins that have anti-inflammatory and anti-coagulant properties. Thus, it improves blood circulation and increases good cholesterol. Where can we find these fatty acids?

  • Nut
  • Flax seed
  • Quinoa
  • Shea
  • Lentils
  • Chickpeas
  • Beans
  • Avocado
  • Broccoli
  • Cabbage
  • Blue fish (mackerel, sardines, salmon, and tuna)

To take advantage of the benefits of omega 3 and 6, you should follow these tips:

  • Use of high-quality vegetable oils.
  • Eating raw food, in the case of seeds or oils, or steamed, be it fish or vegetables; With other types of cooking, these foods lose their properties.
  • Eat a bowl of vegetables twice a week, either steamed or fried in olive oil (don’t forget to soak them in water overnight before cooking them).
  • Add the seeds to yogurt, soups, salads, pies, and smoothies.
  • Thanks to their small amounts, you can also eat some dairy products or eggs as sources of omega-3s.


Among the major benefits of these nutrients, we stress that they reduce bad cholesterol and extend a person’s life. Vitamin C and flavonoids are powerful antioxidants, as are lycopene and beta-carotenoids. These substances can be found in fruits and vegetables.

Another positive aspect is that it provides fiber that cleanses the body and helps eliminate bad cholesterol through stool.

We recommend eating 5 servings a day of the following antioxidant-rich foods:

  • Artichokes
  • Algae
  • Zucchini
  • Cabbage
  • asparagus
  • Spinach
  • Tangerine
  • Mango
  • Peaches
  • Orange
  • Papaya
  • Capsicum
  • Pineapple
  • Radish
  • carrots

Recipes to increase good cholesterol

Sometimes we read a list of foods, but we can’t think of any recipe or any way to add it to our diet. For this reason, we will share some recipes that can help you increase your levels of good HDL cholesterol.

Zucchini cooked in a pan


They are delicious and can be prepared in the blink of an eye. It also contains a large amount of nutrients. Therefore, it is an ideal dish to get your family to eat more vegetables.


  • Two zucchini fruits
  • Three onions
  • Five cloves of garlic
  • 50 grams of almonds
  • A small amount of olive oil
  • Half a teaspoon of chopped parsley
  • Salt and pepper to taste

How to prepare

Peel and chop the garlic cloves. Then chop the onion. And cut zucchini after washing them into slices. Then put a tablespoon of olive oil in a frying pan and heat it up. Then add the garlic, onion and salt.

Next, add zucchini, parsley and capsicum. Then stir the ingredients and cook for a few minutes.

Before extinguishing the fire, add the chopped almonds and stir the ingredients.

Pasta salad with pesto sauce

It’s a perfect dish for summer days or when we don’t want to cook for hours. It is great for improving our cholesterol.


For pasta you need:

  • 200 grams of pasta
  • 100 grams of mozzarella cheese
  • A tomato
  • Salt to taste
  • A little oil

To prepare the pesto sauce:

  • Fresh basil
  • نعناع
  • A handful of dried fruits (preferably pine nuts)
  • Parmesan cheese to taste
  • olive oil
  • A clove of garlic
  • Salt, to taste

How to prepare

To make pesto sauce: In a bowl, place basil leaves, mint, garlic pieces and sprinkle oil on them. Mix the ingredients until they harden. Add grated cheese, pine nuts, and a pinch of salt and keep stirring. In the event that it is necessary to reach the desired consistency, add more oil.

Put the water and salt in a saucepan, bring to a boil, then add the pasta.

Tomato pieces and mozzarella cheese.

Season the mixture with hot pesto sauce and sprinkle over the tomatoes and mozzarella cheese (preferably the cheese is low in fat).