Cholesterol levels in the bloodstream are measured by milligrams per deciliter, or mg/dc. Your level of Low-Density Lipoprotein, or LDL, should fall below 100 mg/dc, while good cholesterol known as High-Density Lipoprotein, or HDL, should range at 60 mg/dc or higher. The American Heart Association reports that the lower your LDL and the higher your HDL readings are, the lower your risk of heart disease is.
Your body produces some cholesterol, but most comes from your diet. Modifying your diet can help you control the kinds of fats and cholesterol in your body, which will affect both LDL and HDL levels. Follow your doctor's advice for dietary changes, as well as her recommendations for monitoring your cholesterol levels.
Whole Grains
Soluble fiber found in whole grains can reduce the LDL cholesterol absorbed by your body during digestion, increasing the ratio of HDL in your bloodstream. Mayoclinic.com states that five to 10 grams of soluble fiber daily will have an impact on lowering your cholesterol levels. A one and a half cup serving of oatmeal contains six grams of soluble fiber. Include whole grain breads, bran, and milled flaxseed in your diet for additional cholesterol benefits.
Orange Juice
The American Journal of Clinical Nutrition reports on a study about the effects of orange juice on lipid profiles of healthy people who had elevated total cholesterol. On average, drinking orange juice daily raised the HDL by 21 percent, and lowered the LDL/HDL ratio by 16 percent.
Nuts and Oils
Eurekalert.org cites a study by researchers at Johns-Hopkins reporting that nuts such as walnuts, almonds, pecans and peanuts contain fatty acids that help raise HDL. Mayoclinic.com suggests eating a handful of plain nuts daily to help raise HDL and cut your risk of heart disease. Nut oils, as well as olive, soy and canola oils, are also high in the beneficial polyunsaturated fatty acids. Incorporate oils into your diet in cooking or by using them in salad dressings.
Fish
Fish that contain omega-3 fatty acids will help raise HDL levels as well as lower blood pressure. Mayoclinic.com recommends choosing mackerel, lake trout, herring, sardines, albacore tuna, salmon or halibut for the highest fish oil content. Frying adds unhealthy fats, so cook the fish by baking, grilling or poaching.
Alcohol
If you don't drink alcohol, don't start. But if you do drink, says Eurekalert.org, women and those over 65 should limit intake to one drink per day, and men should limit drinks to no more than two daily. Moderate alcohol consumption can raise HDL by 4 mg/dc, no matter what type of alcohol you consume.
