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What foods contain high-density lipoprotein?

Aug 11, 2025 Source: Cainiu Health
Dr. Yu Yongchao
Introduction
Under normal circumstances, specific foods containing high-density lipoprotein (HDL) mainly include cod, walnuts, avocados, black beans, chia seeds, and similar items. If you wish to obtain related nutrients through diet, you may appropriately choose these foods. When consuming them, it is important to maintain a balanced diet and not rely solely on any single food. At the same time, control the intake amount to avoid excessive calorie accumulation due to overconsumption.

Generally speaking, specific foods containing high-density lipoprotein (HDL) mainly include cod, walnuts, avocados, black beans, and chia seeds. If you wish to obtain related nutrients through diet, you may appropriately choose these foods. Detailed analysis is as follows:

1. Cod

Cod is a type of deep-sea fish that contains a certain amount of high-density lipoprotein and is also rich in high-quality protein and unsaturated fatty acids. Eating it in moderation regularly can not only supply nutrients to the body, but its components can also help maintain stable blood lipid levels. It is suitable to be consumed after steaming or stewing with vegetables.

2. Walnuts

Walnuts not only contain high-density lipoprotein but also include abundant phospholipids and vitamin E. These nutrients work synergistically to help protect vascular health. Consuming 3-5 walnuts daily is sufficient; excessive intake might increase digestive burden.

3. Avocado

Avocado is a rare fruit rich in healthy fats and contains a certain amount of high-density lipoprotein, as well as being high in dietary fiber. Slicing it and adding it to salads or spreading it on bread preserves its nutritional value well and makes it suitable to be part of a daily healthy diet.

4. Black Beans

Black beans are a type of high-protein legume containing a certain amount of high-density lipoprotein and are also rich in anthocyanins and dietary fiber. They can be eaten directly after cooking or cooked with other grains to make porridge, which not only supplies nutrients but also helps promote intestinal motility.

5. Chia Seeds

Chia seeds contain a certain amount of high-density lipoprotein and are rich in omega-3 fatty acids and dietary fiber. Soaking them in water or adding them to yogurt makes them easy to digest and absorb, providing sustained energy for the body.

When consuming these foods, it's important to maintain a balanced diet without relying solely on one type of food. Also, control the intake to avoid excessive calorie accumulation due to overconsumption.

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