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The Best HDL Foods

One of the best ways to rid the body of artery-clogging LDL (low-density lipoprotein) or “bad” cholesterol is to add foods to your daily diet that increase the body’s levels of “good” cholesterol or HDL (high-density lipoprotein). By removing LDL cholesterol from the artery walls and moving it to the liver for processing, HDL lowers the risk for coronary heart disease. Adding HDL-boosting foods to your daily diet is a heart healthy habit.

  1. Niacin-Rich Foods

    • The B3 vitamin niacin has been shown to raise HDL in people with high LDL cholesterol. While supplement niacin should always be monitored by a doctor, there are foods that you can add to your diet to help boost "good" cholesterol. Foods that are highest in niacin per 100 g portions include dairy products, peanuts, fortified breakfast cereals, wheat and oat bran and meats such as turkey, roasted chicken and roasted veal fillets.

    Soluble Fiber

    • Eating at least two servings of foods containing soluble fiber can raise HDL while reducing overall cholesterol. You can find soluble fiber in whole grains, oats and oat grains, brown rice, legumes, lentils and citrus fruits such as apples and grapes.

    Certain Cooking Oils

    • Cooking oils high in monounsaturated fats, such as canola oil and olive oil, specifically raise HDL while oils rich in omega-3 fatty acids, such as safflower oil and sunflower, oil reduce overall cholesterol. Using any one of these oils in lieu of butter in food preparations is a healthy heart habit.

    Soy Products

    • Incorporate at least two servings per day of soy products such as tofu or tempeh to give HDL levels in the body a boost. Soy products contain soluble fiber and isoflavones. Isoflavones act as human growth hormones to naturally raise HDL while lowering LDL cholesterol.

    Raw Onion

    • Eating one-half of a raw onion per day will boost HDL significantly. To make this easier, chop or dice onion into salads, tuna or cholesterol-free scrambled eggs. Place thick slices on lean burgers or sauté with vegetables, using olive oil.

    Moderate Alcohol

    • Although drinking alcohol to excess can contribute to heart disease and other illnesses, IntelliHealth reports that moderate drinking of one to two glasses of either beer or wine per day will boost HDL as much as 10 percent over time.

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