What Foods Are a Good Source of HDL Cholesterol?

HDL, or high-density lipoprotein, is actually a protein made by the body and is not a component of food, according to the University of Massachusetts Medical Center. Still, there are many foods you can eat that help raise your HDL cholesterol, which is considered the "good" cholesterol.

Function

HDL cholesterol helps move the LDL, or "bad" cholesterol, back to the liver, helping ensure that too much of it does not build up in the blood, which can lead to heart disease.

Considerations

Fish, especially fatty fish such as salmon and mackerel, are a good source of omega-3 fatty acids. Omega-3s reduce triglycerides, which in turn leads to higher HDL levels. Other good sources of omega-3s include nuts, soy and green leafy vegetables.

Benefits

According to Dr. Lori Mosca of New York-Presbyterian Hospital, high levels of vitamin D greatly increase HDL levels. Salmon and mackerel are also high in vitamin D. Other foods with significant amounts of the vitamin are dairy products and fortified foods such as orange juice and margarine.

Misconceptions

It's not only healthy foods that help raise HDL levels. Moderate alcohol consumption, especially wine, has been shown to raise HDL. Dr. Mosca says dark chocolate and limited saturated fats, such as those found in eggs, lean meats and hard cheeses, also raise HDL levels.

Considerations

The Mayo Clinic says healthy HDL levels are 40mg/dl for men and 50mg/dl for women. In addition to diet, exercise, weight loss and quitting smoking also help raise HDL levels.

References

• University of Massachusetts
• Stanford University
• Mayo Clinic