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Foods for Increasing Iron & HDL

Iron is required to produce hemoglobin, which transports oxygen throughout the body in the red blood cells. A diet insufficient in iron could lead to iron deficiency anemia, causing severe tiredness and fatigue due to a lack of oxygen-carrying red blood cells. High-density lipoprotein, or HDL, is "good cholesterol," essential for breaking down potentially dangerous LDL (bad cholesterol) levels by transporting it to the liver where it can be processed. Escalate your iron and HDL levels by consuming certain foods.

  1. Animal-derived Sources of Iron

    • Foods of animal origin contain the highest levels of iron. In addition, the body absorbs iron from animal sources, known as "heme iron," more efficiently than other sources. Cockles provide the largest amount of iron, at 28 mg per 100 grams. Liver, heart and kidneys all provide more than 8 mg of iron per 100 grams. Venison contains 7.8 mg, with lean beef offering 2.5 mg per 100 grams.

    Non Animal-derived Sources of Iron

    • Many herbs and spices provide a good source of iron. Ground thyme, cinnamon and rosemary contain 124 mg, 38 mg and 30 mg per 100 grams respectively. Some cereals are a good source of iron, with bran flakes providing the most, at 20 mg per 100 grams. Beans and legumes are another good source of iron, as are dried fruits, nuts and seeds.

    Soluble Fiber

    • In addition to regulating insulin release and promoting healthy digestive function, soluble fiber can increase HDL levels and lower total cholesterol. Fruits and vegetables (particularly citrus fruits), legumes, whole grains, oats, bran and brown rice are good sources of soluble fiber.

    Fats

    • Monounsaturated fats found in cooking oils such as olive and canola oil help increase HDL levels. Omega-3 essential fatty acids found in oily fish and nuts and seeds have many health benefits, including raising HDL levels and processing bad fats. Avoid saturated or trans fats.

    Onions

    • Fat Free Kitchen states that eating half a raw onion every day will increase HDL levels by an average of 25 percent.

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