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Dietary Changes to Raise HDL

High-density lipoproteins (HDL) are the "good" cholesterol in your blood. Aim to raise HDL and lower LDL, the "bad" cholesterol. HDL is important because it carries bad cholesterol back to your liver, where it is removed from your system. Low HDL levels raise your risk of heart disease. The good news is you can make a number of dietary changes to raise your HDL.

  1. Choose Fats Wisely

    • Start thinking of fats in terms of unsaturated, saturated and trans fats. Unsaturated, or monounsaturated, fats should be in your diet. Unsaturated fat is in avocados, herring, salmon, nuts, seeds, olive and canola oil. Peanuts, almonds, walnuts, and pecans are healthy choices. Omega-3 fish oil and flaxseed are important to a cholesterol-controlling diet. Avoid saturated fats because they lower HDL levels, according to Mayo Clinic. These are found in butter, most meats, fried foods, ice cream and cookies. Trans fats are especially bad because they lower HDL levels and raise LDL. Processed foods will sometimes contain saturated and trans fat, so read all labels carefully.

      Your total amount of fat calories should fall between 20 and 35 percent of your daily caloric intake. To determine this number, multiply your daily total calories by .20 or .35. To determine your percentage of fat grams, divide that number by 9. For example, for a 1,500-calorie diet, your total fat calories should not exceed be 525. This would mean no more than 58 g of fat per day. Most of this should come from unsaturated fat. No more than 1 percent of this number should come from trans fat.

    Add Fiber to Your Diet

    • Fiber helps your digestive track operate smoothly, but it also can help regulate your cholesterol levels. Add both kinds of fiber, soluble and insoluble, to your diet. Soluble fiber is especially beneficial because it prevents your intestines from absorbing fat. Try to eat 20 to 30 g of fiber daily.

    Try Niacin

    • Niacin, a B vitamin, raises HDL levels and it is usually prescribed by a doctor along with statin drugs. While niacin is readily available, work with your doctor on how much to take. Over-the-counter niacin is not regulated, but prescription niacin is and is safer. In addition, niacin is only effective in high doses and your doctor should be aware of how much you're taking so drug interactions and side effects, if any, can be monitored.

    Try Other Supplements

    • Some dietary supplements might help raise HDL levels. Current studies suggest plant sterols, beta-sitosterol and sitostanol, can be beneficial, reports the Mayo Clinic. These supplements are in margarine spreads and orange juice. Read labels for these heart-healthy ingredients.

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