Foods like olive oil, whole grains, avocado, seeds, and nuts may reduce levels of LDL (bad) cholesterol, thereby improving the percentage of HDL (good) cholesterol in the blood.
High-density lipoprotein (HDL) cholesterol is sometimes called the “good” type of cholesterol.
It helps
This may help prevent arterial plaque buildup, reducing your risk of heart disease and stroke.
Eating certain foods cannot directly increase HDL levels because food doesn’t contain HDL cholesterol.
However, making healthy food choices could affect the way your body metabolizes cholesterol. For instance, it could help lower LDL and raise HDL, thereby improving the HDL-to-LDL cholesterol ratio in your body.
Eating a well-balanced diet could also help you manage other factors associated with rising HDL, such as blood sugar levels, unintentional weight gain, and conditions like obesity and type 2 diabetes.
Keep reading to learn more about what foods to eat to help increase HDL cholesterol levels.
Doctors measure cholesterol levels in milligrams/deciliter (mg/dL).
Here is a breakdown of what your
| HDL level | Males | Females | Children |
|---|---|---|---|
| Good | 40 mg/dL or higher | 50 mg/dL or higher | 45 mg/dL or higher |
| High | 60 mg/dL or higher | 60 mg/dL or higher | 200 mg/dL or higher |
| Low | less than 40 mg/dL | less than 50 mg/dL | n/a |
The
If you’re at risk of heart conditions or have obesity or overweight, speak with a healthcare professional about getting one sooner.
Learn more about the recommended cholesterol levels by age.
Many processed foods are high in saturated and trans fats, which can increase your LDL and total cholesterol levels.
However, not all fats are bad for cholesterol levels.
Making the right food choices may also help lower your LDL levels, which improves your HDL-to-LDL ratio.
For instance, a
It’s important to note, however, that foods alone cannot significantly increase HDL levels. Pairing a heart-healthy diet
Olive oil contains monounsaturated fat, which may help
A 2023 review also found that consuming olive oil high in polyphenols significantly increased HDL levels.
Try using extra-virgin olive oil instead of other oils and fats when cooking at low to moderate temperatures, since extra-virgin olive oil breaks down at high temperatures.
Extra-virgin olive oil can also be used in salad dressings and sauces and to flavor foods after they’ve been cooked.
The U.S. Department of Agriculture defines
Whole grains, including bran, cereals, and brown rice, may lower your LDL and total cholesterol, which may give your HDL levels a percentage boost.
Whole grains also contain soluble fiber, which has
Have at least two servings of whole grains per day. This may include a bowl of oatmeal for breakfast, 100% whole grain bread at lunch, and a side of brown rice for dinner.
Legumes are great sources of soluble fiber and could
Some popular bean choices include:
- black beans
- black-eyed peas
- kidney beans
- navy beans
- lentils
Beans work well in dishes like chili, salads, and soups. They’re a great plant-based substitute for meat, too.
Eating high fiber fruits can help
Research suggests that consuming
Snacking on high fiber fruits throughout the day could help you reach this more easily. Some fruits may include:
Try slicing fruit and stirring it into cereal or oatmeal, or throw it into a blender to create a delicious smoothie. Fruit is great on its own, too.
Omega-3 fatty acids, which are found in fish, can help
Ground flaxseeds and flaxseed oil
Flaxseed is a great plant-based source of this heart-healthy fat.
However, it’s important to buy ground flaxseed. Whole flaxseeds are almost impossible for your body to break down. This means they pass through your body largely intact and never leave behind any of their nutrients.
Ground flaxseed can be sprinkled onto your morning cereal, oatmeal, salads, dips, or yogurt, or added to baked goods. Flaxseed oil is a welcome addition to salad dressings or smoothies.
Nuts, including Brazil nuts, almonds, and pistachios, are filled with
They’re also high in fiber and contain plant sterols, a substance that blocks the absorption of cholesterol in your body.
Just remember to watch your portion sizes, as nuts are high in calories.
Chia seeds are another
Adding chia seeds to your diet may
Like flaxseeds, chia seeds are great when added to cereal, oatmeal, dips, salads, yogurt, and smoothies.
However, chia seeds may develop a slimy texture when wet. If that’s a problem, consume chia seeds immediately, or add them to baked goods in place of eggs.
Research suggests avocados may help increase HDL without affecting total cholesterol, LDL, and triglyceride levels.
Avocados
Avocados are also filled with fiber, which naturally helps keep cholesterol in check.
There are many ways to eat avocados, such as by adding slices to salads, chilis, and sandwiches.
Soy-based products can
Eating the right foods may contribute to reducing LDL and improving HDL cholesterol levels.
However, certain lifestyle habits may play a bigger role in managing your cholesterol levels. These
- getting at least 150 minutes of moderately intense physical activity per week
- maintaining a healthy-for-you weight
- understanding your genetics, as cholesterol levels may be hereditary
- quitting smoking, if you smoke
If lifestyle habits aren’t enough to improve your cholesterol levels, speak with a healthcare professional. They may recommend some of the
Learn more about medications and supplements to lower your cholesterol levels.
What foods raise HDL the most?
Foods cannot directly raise HDL levels. However, fatty fish, nuts, avocado, olive oil, and legumes could help improve the HDL-to-LDL cholesterol ratio.
Do eggs raise HDL?
Research suggests that eating
What fruits are high in HDL?
Some fruits that can help improve your HDL cholesterol include raspberries, apples, and pears.
Food is a natural way to help improve your cholesterol levels.
However, certain foods and supplements are less healthful due to their possible interactions with medications or prescriptions.
Speak with a healthcare professional if you’re unsure about your current cholesterol levels or what foods you should be eating. They could help develop a treatment and dietary plan for you.