Cholesterol has long been seen as a key culprit in cardiovascular disease. While it’s true that cholesterol does play a role, not all cholesterol is bad for us.

There are two main types of cholesterol.

The first type is low-density lipoprotein or LDL cholesterol. This is often referred to as the “bad” cholesterol because it causes fat to collect in the arteries as plaques. This makes it harder for blood to pump throughout the body, leading to greater risk of a heart attack or stroke.

The second type is high-density lipoprotein (HDL) cholesterol — often referred to as “good” cholesterol.

HDL cholesterol has two key roles in the body. It removes excess bad cholesterol from the tissues and arteries and returns it to the liver so it can be removed from the body. HDL cholesterol also protects the artery walls so there’s less risk of a blockage forming.

Boosting HDL

The ratio of LDL to HDL in a person’s body is related to their cardiovascular disease risk. If you have a higher ratio of HDL to LDL, your cardiovascular disease risk will be lower. But if you have a lower ratio of HDL to LDL, you’ll have a higher risk of cardiovascular disease.

Fortunately, it’s possible to shift this ratio and increase HDL cholesterol levels. This can be achieved by exercising, quitting smoking and managing your weight, for example.

Certain foods can also improve HDL ratios.

The main way that diet helps boost HDL ratios is by reducing inflammation. Inflammation is a key problem in cardiovascular disease.

Inflammation makes it possible for blood platelets to stick together in our arteries at a much higher rate. This makes it difficult for the HDL cholesterol to do its job, which increases risk of blood clots forming and raises likelihood of heart disease.

By eating anti-inflammatory foods, it makes it easier for HDL cholesterol to do its job of sweeping away excess LDL cholesterol. Here are four examples you can include in your diet:

1. Fruits and vegetables

Research shows that people who have diets high in fruits and vegetables have higher HDL cholesterol levels and a better total cholesterol ratio. They also have lower blood pressure and healthier blood sugar levels, all of which can be supportive to heart health.

Fruits and vegetables exert their positive effects by trapping free radicals.

Free radicals are highly reactive, unstable molecules that can cause damage to cells and trigger inflammation in the body. By preventing inflammation, this makes it possible for HDL cholesterol to continue doing its job of removing bad cholesterol and protecting the arteries.

2. Oily fish and olive oil

Oily fish (such as salmon, sardines and tuna) and olive oil are rich in a type of fat called “polar lipids”.

These lipids are able to reach the bloodstream more quickly compared to other types of fat, allowing them to reduce inflammation and prevent the aggregation of platelets more effectively.

Cell and animal studies have shown that a diet rich in the polar lipids from oily fish is effective in preventing blood clots from forming. This effect can help cholesterol ratios stay balanced, meaning cardiovascular disease risk is lower.

3. Fermented dairy

Fermented dairy products, such as yoghurt, kefir and cheese, can all have a positive effect on HDL levels.

During fermentation, the lipids are broken down into smaller compounds that have a greater anti-inflammatory effect than milk. They can also be metabolised faster by the body.

Fermented dairy products are also rich in polar lipids, which means that they can considerably reduce cardiovascular risk.

Research found that for every 20g of fermented dairy products people consumed each day, there was a modest reduction in cardiovascular disease risk.

4. Red wine

Finally, red wine is completely misunderstood. According to the latest research, moderate consumption of red wine (the equivalent of one to two small glasses per day) is linked with better HDL ratios.

Wine reduces inflammation when consumed in small quantities because it contains polar lipids. However, if wine intake is high, the negative, pro-inflammatory effect of alcohol outstrips the positive effect of the lipids.

This is why it’s important only to drink small amounts and in moderation – otherwise, alcohol can have many negative effects on the body. Indeed, the World Health Organization has said there is no safe level of alcohol consumption as the negatives, such as increased cancer risk even from light drinking, outweigh any positives.

Non-alcoholic wines also contain polar lipids. Research suggests that polar lipid extracts from non-alcoholic beverages have comparable benefits on preventing the formation of blood clots as their alcoholic counterparts.

Inflammation is a key factor in heart disease. By eating foods that reduce inflammation in the body, it’s possible to look after your heart health and lower cardiovascular disease by improving the ratio of HDL to LDL in the body.

Costco’s rotisserie chickenis at the center of a new class action lawsuit, with an animal rights nonprofit alleging that the retailer’s Nebraska processing plant is contaminated with Salmonella.

Filed Thursday in Seattle federal court by plaintiff Lisa Taylor, of Affton, Missouri, the proposed suit cites a December Farm Forward study criticizing safety conditions at Costco’s Lincoln Premium Poultry plant, which opened in 2019 and processes over 100 million chickens annually, Reuters reports.

The complaint alleges that the Fremont plant, which is not named as a defendant, “consistently” violates U.S. Department of Agriculture safety standards, with over 9.8 percent of whole chickens and 15.4 percent of chicken parts testing positive for salmonella, according to the outlet.

Taylor reportedly claims she regularly purchased one or two Costco rotisserie chickens per month at St. Louis-area warehouses and believes she overpaid because the retailer failed to disclose a salmonella contamination risk.

“Costco’s failure to control salmonella in its chicken supply is not a harmless technicality—it poses a real danger to consumers and violates their trust,” the complaint states.

Taylor is pursuing compensatory and triple damages for shoppers who purchased Kirkland Signature rotisserie chickens and raw chicken parts since January 1, 2019, claiming that Costco violated Washington consumer protection laws and broke an implied promise that its chickens are safe to eat.

The Independent has contacted Costco for comment.

Costco famously sells its Kirkland Signature rotisserie chicken for just $4.99, with global sales of more than 157 million birds in 2025, the company reported at last month’s annual meeting, according to Reuters.

The latest lawsuit follows a similar class-action filed by two customers in California last month, claiming Costco falsely advertised the Kirkland Signature rotisserie chickens as preservative-free.

“The presence of sodium phosphate and carrageenan, added preservatives which function as such in the Rotisserie Chicken, contradict the overall net impression that Costco’s ‘No Preservatives’ representations and advertising create,” the lawsuit states.

The U.S. Food and Drug Administration deems sodium phosphate generally safe for healthy individuals when consumed in food, but it may pose risks for people with kidney disease, potentially causing mineral imbalances, bone issues and heart problems.

Carrageenan, derived from red seaweed, is used to thicken and preserve processed foods. While the FDA considers food-grade carrageenan safe, some studies link it to digestive issues and inflammation, though its degraded form, poligeenan, is known to increase cancer risk.

A Costco spokesperson responded to The Independent’s request for comment at the time with the following statement: “To maintain consistency among the labeling on our rotisserie chickens and the signs in our warehouses/online presentations, we have removed statements concerning preservatives from the signs and online presentations.”

“We use carrageenan and sodium phosphate to support moisture retention, texture, and product consistency during cooking. Both ingredients are approved by food safety authorities,” the statement concluded.