Which Foods Provide HDL Cholesterol?

According to the American Heart Association, for each 1 mg/dL increase in HDL cholesterol during blood cholesterol testing, there is a 2 to 4 percent reduction in the risk of coronary heart disease. One of the most effective means for increasing HDL levels is through dietary modifications. With a few simple modifications, you can raise your HDL levels, decrease your LDL cholesterol and control your total cholesterol without assistance from medications.

What is HDL?

• When you evaluate cholesterol numbers, it is important to distinguish between HDL and LDL cholesterol. HDL cholesterol is considered good cholesterol because it helps clean the cardiovascular system, while LDL cholesterol is considered bad because it tends to plug the system up. The goal is to have low levels of LDL and high levels of HDL.

Target HDL levels

• As a general rule with HDL cholesterol, the higher the value, the better. The average HDL level for men is 40 to 50 mg/dL and the average level for women is 50 to 60 mg/dL.

Soluble Fiber

• Foods with high levels of soluble fiber are excellent for raising HDL levels as well as lowering total cholesterol levels. Soluble fibers are most commonly found in whole grains, oats and brown rice. They are also common in some fruits, including apples, grapes and citrus fruits.

Omega-3 Fatty Acis

• Increasing consumption of Omega-3 fatty acids is also an effective means for increasing HDL levels. Common dietary sources for this fatty acid include dark green vegetables and fish. The fatty acid is also found in some oils, including sunflower, canola and safflower oil.

Foods to Avoid

• When making dietary modifications for raising HDL levels, it is also important to avoid foods containing refined carbohydrates, trans fatty acids, high fat dairy and alcohol products. Avoiding these foods keeps LDL cholesterol levels at an acceptable level and does not lead to an increase in triglycerides.