Examples of niacin-rich foods include:
- Green veggies
- Cereal grains
It’s also worth noting that the US FDA approved some prescription niacin specifically for high cholesterol and in increasing some types of HDLs. These prescription medicines usually come in higher doses (500 mg and up) compared to supplementary B3, which comes in 250 mg or lower.
Remember to talk to your doctor first before attempting to use vitamin B3 medicines or supplements for your cholesterol levels.
Foods with High Anti-Oxidants
One scientific investigation concluded that a diet rich in antioxidants boosts the levels of good cholesterol in relation to triglyceride levels. Examples of antioxidant-rich foods that may improve good cholesterol levels are:
- Dark chocolate
- Other dark-colored fruits or vegetables
Research papers also noted that fatty fish boost the amount of large-particle good cholesterol. According to reports(3), large-particle HDL can potentially protect us from cardiovascular diseases.
Experts recommend at least 2 servings of fatty fish weekly; in the study, those who consumed fatty fish 3 to 4 times a week has higher large-particle HDLs than less frequent eaters. Examples of fatty fish are salmon, trout, and herring.
Good cholesterol foods include avocado, B3-rich foods, foods high in antioxidants, and fatty fish. However, please remember that more than increasing your levels of HDL, you also have to take note of your LDL levels. For many doctors, what’s important is improving the ratio of HDL and LDL.
Boosting good cholesterol levels can also be achieved through staying active, keeping a healthy weight, avoiding cigarettes, limiting alcohol, and, of course, having a healthy, balanced diet.
Learn more about Cholesterol here.