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Foods That Raise HDL Cholesterol

When you get your cholesterol checked, you may have heard your doctor refer to two types of cholesterol--HDL and LDL. HDL is frequently referred to as the "good" form of cholesterol because it processes excess cholesterol in your blood and may act to protect your heart and arteries. The Mayo Clinic recommends that both men and women keep their HDL cholesterol above 60 mg/dL.

  1. Olive and Canola Oils

    • The Mayo Clinic recommends eating healthy fats, like olive and canola oils, that contain polyunsaturated and monounsaturated fats. Use of these healthy oils has been linked to higher HDL cholesterol levels.

    Fish

    • Fish also contain healthy unsaturated fats and Omega-3 fatty acids. The University of Massachusetts Medical School recommends eating fish at least three times a week, especially salmon, mackerel and herring, to raise your HDL levels.

    Nuts and Flaxseed

    • Nuts, especially walnuts and hazelnuts, and ground flaxseed are also a good source of Omega-3 fatty acids. A study conducted by Hacettepe University in Turkey found that regular consumption of hazelnuts raised HDL levels in study participants.

    Avocados

    • The Mayo Clinic has also found that avocados may play a role in raising HDL cholesterol because of their impressive monounsaturated fat content.

    Moderate Alcohol Consumption

    • Moderate alcohol consumption--less than two drinks a day for men and one for women--may also help raise HDL levels, according to the University of Massachusetts Medical School. Red wine may be especially beneficial.

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