High-density lipoprotein (HDL) cholesterol is known as “good” cholesterol.
It helps remove LDL (bad) cholesterol and triglycerides from the arteries and send them back to the liver, which flushes them out of the body.
This can prevent the buildup of arterial plaque, reducing the risk of heart disease and stroke.
Eating certain foods directly increases HDL levels, as foods do not contain HDL cholesterol.
However, making healthy food choices possible can determine how your body metabolizes cholesterol. For example, it can help lower LDL and increase HDL, improving the ratio of HDL cholesterol to LDL in your body.
Well-balanced nutrition can also help you manage other problems related to higher HDL, such as blood sugar, unintentional weight gain, and situations such as obesity and type 2 diabetes.
Continue reading to learn more about the foods you should consume to increase HDL cholesterol levels.
Doctors measure cholesterol in milligrams/deciliter (mg/dL).
Here’s a look at what the effects of HDL cholesterol mean.
The American Heart Association (AHA) recommends that adults age 20 and older have a blood test for cholesterol every four to six years.
If you are at risk for heart problems, if you are overweight or overweight, contact a healthcare professional to get one as soon as possible.
Learn more about cholesterol levels through age.
Many processed foods are high in saturated and trans fats, which can increase LDL and overall cholesterol levels.
However, all fats are bad for cholesterol levels.
Research suggests that eating foods rich in polyunsaturated and monounsaturated fats, as well as antioxidants, may improve HDL levels and reduce the risk of cardiovascular disease.
Making the right food choices possible can also lower your LDL levels, which improves your HDL/LDL ratio.
For example, a 2020 study found that following the Mediterranean diet significantly reduced overall blood cholesterol levels in people with metabolic disease risk issues. This nutrition focuses on consuming healthy fats and whole foods.
However, it’s vital to note that food alone can’t increase HDL levels. Combining heart-healthy nutrition with normal physical activity, moderate or no alcohol consumption, and quitting smoking if you smoke can control your cholesterol levels.
Olive oil contains monounsaturated fats, which can help reduce the inflammatory effect of LDL cholesterol on the body.
A 2023 study also found that olive oil consumption contains polyphenols, especially higher levels of HDL.
Try to use more virgin olive oil instead of other oils and fats when cooking at low to moderate temperatures, as excess virgin olive oil breaks down at high temperatures.
Extra virgin olive oil can be used in salad dressings and sauces and to flavor food once cooked.
The U. S. Department of Agriculture (USDA) The U. S. defines 1 tablespoon of virgin olive oil as a single serving.
Whole grains, adding bran, cereals, and brown rice, can lower LDL and overall cholesterol levels, which can increase HDL levels as a percentage.
Whole grains also contain soluble fiber, which lowers HDL and lowers blood pressure.
Eat at least two servings of whole grains a day. This can include a bowl of oatmeal for breakfast, one hundred percent whole-grain cereal bread for lunch, and a serving of brown rice for dinner.
Legumes are perfect sources of soluble fiber and may lower your LDL cholesterol levels.
Some popular possible bean options include:
Beans go with dishes like chili, salads, and soups. They are also a wonderful plant-based substitute for meat.
Eating high-fiber products can help lower overall cholesterol levels, which can also lower the HDL/LDL ratio.
Research suggests that eating 15 grams (g) of fiber might help increase HDL levels.
Eating the end of the day rich in fiber can also help you achieve this more easily. Some benefits could include:
Try slicing fruit and blending it with cereal or oatmeal, or throw it in a blender to create a delicious smoothie. The culmination also runs by itself.
Omega-3 fatty acids, found in fish, can increase HDL levels and lower LDL levels. Look for fattier fish options, such as:
Ground flaxseed and flaxseed oil contain omega-3 fatty acids.
Flaxseeds are a plant-based source of this heart-healthy fat.
However, it is important to buy ground flaxseed. Whole flaxseeds are more likely to break down, meaning they pass through your body largely intact and never leave any of their nutrients behind.
Ground flaxseeds can be sprinkled on morning cereal, oatmeal, salads, sauces, or yogurt, or added to baked goods. Flaxseed oil is a welcome addition to salad dressings or smoothies.
Walnuts, Brazil nuts, almonds, and pistachios are packed with heart-healthy fats.
They are also high in fiber and include plant sterols, a substance that blocks the absorption of cholesterol in the body.
Don’t keep an eye on your portion sizes, as nuts have the most calories.
Chia seeds are a smart source of plant-based omega-3 fatty acids, fiber, and other healthy nutrients.
Adding chia seeds to your diet can increase HDL levels and lower LDL levels.
Like flaxseeds, chia seeds are added to cereals, oatmeal, sauces, salads, yogurts, and smoothies.
However, chia seeds can take on a slimy texture when wet. If this is a problem, consume chia seeds immediately or add them to baked goods or eggs.
Research suggests that avocados could possibly accumulate HDL without affecting overall cholesterol, LDL, and triglyceride levels.
Avocados contain folic acid and monounsaturated fats. These healthy fats increase HDL levels and reduce the risk of stroke, heart attack, and heart disease.
Avocados are also filled with fiber, which naturally helps keep cholesterol in check.
There are many tactics for eating avocados, such as adding slices to salads, chili peppers, and sandwiches.
Soy products can help lower cholesterol levels and reduce the risk of cardiovascular disease. Eating less meat can also help lower LDL levels and increase HDL levels.
Unsalted steamed edamame makes a wonderful appetizer, while extra-firm tofu roasts well.
Eating the right foods can help lower LDL and HDL cholesterol levels.
However, certain lifestyle habits may play a bigger role in controlling your cholesterol levels. These include:
If your lifestyle is enough to improve your cholesterol levels, tell a health care professional. Some of the following medications may be recommended as part of your treatment plan:
Learn more about medications and supplements to lower your cholesterol levels.
Food cannot directly increase HDL levels. However, fatty fish, nuts, avocado, olive oil, and legumes may help improve your HDL/LDL cholesterol ratio.
Research suggests that eating two to three eggs a day may increase HDL cholesterol levels.
Some ingredients that can improve your HDL cholesterol levels are raspberries, apples, and pears.
Food is an herbal way to help your cholesterol levels.
However, some foods and supplements are less healthy due to their potential interactions with medications or prescriptions.
Talk to a healthcare professional if you’re not sure about your current cholesterol levels or what foods you should eat. They may be able to help you develop a treatment plan and nutrition plan for you.
Last exam on June 19, 2024
Our experts frequently monitor the fitness and wellness space, and we update our articles when new data becomes available.
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June 19, 2024
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February 9, 2023
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