World Hypertension Day: 5 foods that can increase your good cholesterol

High cholesterol has always been linked with heart-related complications. This is why whenever we hear the word cholesterol, we link it to bad health but it stands to be noted that not all kinds of cholesterol are bad for health. There is also a good type of cholesterol, which our body needs. High-density lipoprotein (HDL) is the good cholesterol that our body needs in high amount. It is the Low-density lipoprotein (LDL), which you should be careful about. High HDL has an anti-inflammatory and antioxidant effect. Moreover, it reduces the risk of developing heart diseases. To increase the HDL levels in your body, there is some food that you can add to your diet.

Olive oil contains heart-healthy fat that can lower the inflammation in the body caused due to LDL. Research also suggests that olive oil is heart-friendly and should be an important part of your diet. Replace your cooking oil with extra virgin olive oil to increase the amount of HDL in your body. Do not cook with extra virgin olive oil at a high temperature as it breaks down easily.

Purple coloured fruits and vegetables are also considered good for health as they increase the amount of HDL cholesterol. Purple food products contain antioxidants known as anthocyanins, which can fight inflammation and protect cells from damage caused due to free radicals. Include eggplant, red cabbage, blueberries, blackberries and black raspberries in your diet to increase the level of good cholesterol.

Fatty fish contains a high amount of omega-3 fats that helps to reduce inflammation and improve the functioning of the cell lining of the arteries. Even studies suggest that eating fatty fish or taking fish oil supplement can increase the level of HDL cholesterol. Salmon, sardines, mackerel and anchovies are some common variety of fatty fish that you can have.

Packed with omega-3 fatty acids, fiber and nutrients, chia seeds may also help to decrease the level of LDL cholesterol and keep your blood pressure in control. You can consume chia seeds in different ways, like add it to your smoothie, cereals, yogurt or oatmeals.

Beans and legumes are a rich source of soluble fiber and healthy nutrients. It also contains folate that helps to keep your heart healthy. Black beans, black-eyed peas, kidney beans are lentils that have been found to be beneficial in improving the levels of HDL cholesterol.