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Foods That Balance HDL & LDL Cholesterol

Eating a healthy diet is one of the best things you can do to balance your HDL and LDL cholesterol levels. Eating certain foods and avoiding others can help balance your cholesterol levels to keep your HDL, or "good" cholesterol, at the proper level and to keep your LDL (or "bad" cholesterol) in check.

  1. Foods that Raise HDL Cholesterol

    • HDL cholesterol is the "good" type because it helps carry plaque away from your arteries, which can help decrease your risk of developing arterial blockages and heart disease, according to the American Heart Association. Avoid foods that are high in saturated fats such as red meat, butter, and cream as those foods can raise LDL cholesterol levels. Trans fats are even worse because they can raise LDL and lower HDL levels, so avoid foods cooked in or that contain trans fats. Eat more monounsaturated and polyunsaturated fats, which can promote a healthy cholesterol balance; those types of good fats are found in foods such as olive oil, canola oil, most types of nuts, and fatty fish such as salmon.

    Foods that Lower LDL Cholesterol

    • LDL cholesterol is the "bad" type of cholesterol because it can clog your arteries and increase your odds of developing heart problems. Foods to avoid that raise LDL are high in saturated fats and trans fats, including fast food, processed foods, and fatty meats and cheeses. Foods that can help lower LDL are high-fiber foods, such as oatmeal, oat bran, apples, and beans; foods high in polyunsaturated fats such as walnuts and almonds; and foods high in monounsaturated fats such as salmon, tuna, and olive oil.

    Optimal HDL and LDL Numbers

    • The American Heart Association recommends certain numbers of total cholesterol, LDL cholesterol and HDL cholesterol numbers for optimal health and a healthy balance between the two types. For total cholesterol numbers, aim for less than 200 mg/dL. For HDL cholesterol, aim for a number above 60 mg/dL, as that is the level that is protective against heart disease. For LDL cholesterol, numbers under 100 mg/dL are considered optimal and levels between 100 and 129 mg/dL are considered to be near optimal; anything higher is considered problematic.

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