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What Is a Good Source of HDL Cholesterol?

Cholesterol levels are an important measure of heart health. Low-density lipoprotein (LDL), High-density lipoprotein (HDL) and triglyceride levels determine a person's overall cholesterol level. HDL is known as "good" cholesterol.

  1. HDL Levels

    • Higher levels of HDL are better. According to the American Heart Association, the average range of HDL for men should fall between 40 and 50 mg/dL. For women, the range should be between 50 and 60 mg/dL. Higher levels of HDL give some protection against heart disease.

    Oils

    • Peanut oil, olive oil and canola oil are good sources of monounsaturated and polyunsaturated fats, which tend to improve the anti-inflammatory abilities of good cholesterol.

    Omega-3 Fatty Acids

    • Foods containing omega-3 fatty acids can improve your LDL-to-HDL cholesterol ratio. One of the best sources of omega-3 fatty acids is fish. The American Heart Association recommends eating fatty fish twice a week. Examples of fatty fish are herring, mackerel, albacore tuna and salmon. Nuts are another good choice.

    Foods to Avoid

    • Reduce the amount of saturated fat and trans fat in your diet. Saturated fats are solid at room temperature. Avoid fried foods and marbled meats.

    Considerations

    • Dietary supplements may also have a beneficial effect on good cholesterol. Examples of this type of supplements are fish oil and flaxseed oil supplements. Talk to your doctor before starting any supplements.

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