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Diet to Raise HDL Cholesterol Levels

Cholesterol is a fatty substance made by the liver. You also get cholesterol from the food you eat. Problems occur when we get too much dietary cholesterol, which can increase the risk of stroke and heart disease. There are three types of cholesterol: HDL (high-density lipoproteins), LDL (low-density lipoproteins), and triglycerides. Not all cholesterol is bad; HDL is good cholesterol and helps keep the heart healthy. You can raise HDL levels with a diet of certain foods.

  1. Healthy HDL Levels

    • HDL cholesterol removes the bad LDL cholesterol from the artery walls. HDL cholesterol then sweeps the LDL away to the liver where it is removed from the blood. An HDL level of less than 40mg/dL in men and 50mg/dL in women increases the risk of atherosclerosis, or hardening of the arteries. HDL levels in the average man are 40 to 50mg/dL. The average woman's HDL is 50 to 60mg/dL. The American Heart Association states that an HDL of 60mg/dL or higher offers some protection against heart disease.

    Fruits to Raise HDL

    • To start, add 100 percent fruit juices to your diet. A study by the Boston University School of Medicine in 2004 found that drinking Concord grape juice increases HDL while decreasing two markers of inflammation in people with stable coronary artery disease. Other fruits also improve HDL cholesterol levels. Cranberry juice is another source that raises HDL cholesterol significantly. A University of Western Ontario study found that eating oranges raised HDL by 21 percent. Since fruits are best eaten fresh when in season, consume juices instead during off seasons.

    Other Foods to Raise HDL

    • Dr. Victor Gurewich of Tufts University states that eating one yellow or white onion daily can raise HDL levels by 30 percent over time. Onions also help lower blood pressure. You can add onions to salads, stir fry and as a seasoning ingredient to many dishes. Nuts, such as macadamia, raise HDL by 8 percent, according to the University of Newcastle. Add a handful of raw nuts as a snack once a day to benefit from the heart-healthy fats in nuts. And if you like Asian foods, bring on the curry dishes (at least the ones that are low in saturated fats and cholesterol). The spice curry has been found to raise HDL by 29 percent.

      Eating a variety of HDL-raising foods will maximize the benefits of a heart-healthy diet and avoid diet boredom. Don't fry foods; instead, saute in a small amount of olive oil or grill.

    Niacin's Role in HDL

    • Niacin, a B vitamin, has been used for many years to raise HDL levels. Niacin is found in many foods, so it's easy to get an adequate amount just by eating healthy. Some niacin-rich foods include poultry, lean meats, fish, nuts, eggs and dairy products. Don't start taking niacin supplements without consulting your healthcare provider. Niacin commonly causes flushing, in which the skin may turn red and itch or tingle. Although nonflushing niacin is available, it's best to get niacin from the diet.

    Other Considerations

    • The main goal in a cholesterol-healthy diet should be to maximize HDL levels and lower LDL levels. Other ways to raise HDL levels are with an overall healthy lifestyle: quit smoking, exercise moderately, reduce stress and maintain healthy weight. For every 1mg/dL increase in HDL, the risk of heart disease drops by 2 to 4 percent. Always follow your healthcare provider's recommendations regarding diet and exercise and lifestyle modifications to help keep your cholesterol levels healthy.

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