How to Increase HDL by Eating Foods
For people with cholesterol problems, doctors may suggest raising high-density lipoprotein (HDL) levels to offset the unhealthy form of cholesterol, known as low-density lipoprotein (LDL). If you like alternative or natural health options, you may want to try to increase HDL by eating foods shown to affect cholesterol levels. The impact of food on HDL levels varies from person to person. Factors like genetic makeup, exercise and weight may counteract the benefit of eating food designed to increase HDL levels; however, aiming for a well-balanced diet can have additional health benefits aside from cholesterol levels.
Things You'll Need
- Berries
- Eggs
- Monounsaturated cooking oil
- Cranberry, kale or grape juice
- Onions
- Soluble fiber
- Cocoa powder
Instructions
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Add berries to your diet. "The American Journal of Clinical Nutrition" reported an increase of 5 percent in HDL levels for subjects given two portions of berries on a daily basis. Berries used in the study include raspberries, lingonberries, black currants, strawberries, chokeberries and lingonberries.
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Use eggs to increase HDL levels. The Iowa Egg Council reports that eggs can increase levels of HDL and LDL with no negative effect on the ratio of cholesterol. According to the report, people can eat one to two eggs per day without increasing the risk of heart disease.
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Switch to monounsaturated oils for cooking. The Canola Council compares canola to other oils like sunflower, soybean and safflower oils, and indicates switching to monounsaturated oil can help lower LDL levels while promoting healthy HDL levels.
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Drink cranberry juice, which is rich in flavonoids. In a report to the Canadian Cardiovascular Congress, study author Guillaume Ruel reported one cup of cranberry juice per day can increase HDL levels by 7.6 percent. Other juice like kale and grape juice can also help raise HDL levels.
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Eat raw onions. A study conducted at Tufts University concluded that eating a raw yellow or white onion per day could raise HDL levels by as much as 30 percent.
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Increase soluble fiber intake. ScienceDaily reported that soluble fiber can increase HDL while decreasing LDL in people with Type 2 Diabetes. Benefits occurred in people taking supplements as well as in people eating foods rich in fiber.
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Enjoy products made with cocoa powder. "The American Journal of Clinical Nutrition" printed an abstract on a study conducted to determine the benefit of using cocoa to increase HDL levels. The study found that it is possible to raise HDL levels through the inclusion of cocoa powder in the diet.
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Tips & Warnings
Consult with your doctor or a nutritionist before attempting to raise HDL levels through diet. If you are taking medication to control cholesterol levels, talk with a heath care professional before making any radical changes to your diet or before you stop taking the medication.
References
Resources
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