Cholesterol, a wax-like substance in your body, comes in two different forms: "good," or high-density lipoprotein cholesterol, and "bad," or low-density lipoprotein cholesterol. High-density lipoprotein (HDL) can help keep your low-density lipoprotein (LDL) cholesterol from becoming lodged in your arteries and reduces your risk for coronary heart disease, heart attack and stroke, according to the American Heart Association. Eating junk foods can increase your LDL cholesterol, but healthier dietary choices might help boost your HDL cholesterol.
Fish
People who eat high levels of omega-3 fatty acids, such as Inuit Eskimos who eat a diet rich in fatty fish, tend to have higher HDL cholesterol levels, according to the University of Maryland Medical Center. Fatty fish such as salmon, herring, sardines, albacore tuna and halibut are particularly rich in omega-3s, says the Mayo Clinic. If you can't stomach fish, consider taking a fish oil or omega-3 supplement, but continue to eat a well-rounded diet with fewer portions of red meat.
Nuts
Almonds and walnuts, examples of nuts that are rich in omega-3s, can also improve the ratio of HDL cholesterol to LDL cholesterol, according to the World's Healthiest Foods. The U.S. Food and Drug Administration says that eating 1.5 oz., or about one handful, of nuts every day can help lower your risk of heart disease. To improve the health benefits you reap from nuts, eat the kinds that aren't sugar-coated or salted, and eat them in place of---rather than in addition to---some of the saturated fats in your diet, says the Mayo Clinic.
Niacin-Rich Foods
Niacin, or nicotinic acid, is a B vitamin that helps your body transform carbohydrates into energy, according to the Mayo Clinic. Although niacin is in much of the food you eat, some doctors prescribe it to help raise their patients' HDL levels by 15 percent to 35 percent, according to the Mayo Clinic. If you want to increase your niacin intake naturally, focus on eating more eggs, lean meats, poultry, dairy products and enriched breads and cereals. Consult your doctor before you take a niacin supplement to reduce the risk of side effects.
Red Wine
The best-known health benefit of drinking red wine is a small increase in HDL cholesterol, according to the American Heart Association. However, research is still being conducted to determine how red wine affects cardiovascular risk. Because of this, the American Heart Association doesn't formally condone drinking wine as a means of reaping health benefits.
Purple-Skin Fruits
Fruits such as grapes with purple skin might offer heart-healthy benefits similar to those offered by red wine because they also contain antioxidants, called flavonoids, that are thought to help increase HDL cholesterol, according to the Mayo Clinic. Eating whole grapes or drinking grape juice in lieu of red wine is generally a healthier bet because they don't come with the same risks as alcohol, and whole grapes also offer health benefits such as fiber.
