Foods to Increase HDL
Bodies make cholesterol, then more or less is added by what is eaten. There are two kinds of cholesterol. LDL, the bad kind, moves cholesterol through the body where it can cause problems leading to heart attack and stroke. HDL, the good kind, removes the excess.
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Fats
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Healthy fats that help raise HDL levels are olive, peanut, canola and avocado oils. Avoid trans-fatty acids, or "partially hydrogenated vegetable oil," found in margarine and many processed, refined foods.
Fiber
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Increasing fiber in the diet is tied to increased HDL levels. Include oats, fruits (especially purple-skinned fruits), fresh vegetables, including leafy greens, beans, and whole grains in your diet.
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Nuts
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Walnuts, almonds and peanut butter are good additions to a diet to increase HDL. Watch the amounts. Although they are high in "good" fat, too much fat of any kind can lead to weight gain and will not increase HDL levels.
Fish
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Fatty fish such as salmon, sardines, herring, mackerel and sea bass contain Omega-3 fatty acids, which also are shown to increase HDL levels. Ideally, fish should be eaten several times a week.
More Foods
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Cranberry juice, a small quantity of wine in moderation, ground flaxseed and soy foods such as tofu will also increase HDL.
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