High-density lipoproteins are a type of lipoproteins that transport fats away from your arteries and bloodstream and into your liver for reprocessing and storage. Although foods do not have HDLs, some contain healthy fats that increase your HDL levels and lower your levels of low-density lipoproteins that bring fats to your arteries. According to the MayoClinic.com, you should maintain your HDL levels at 60 mg per dL or above to avoid cardiovascular diseases and cancer.
Cold water fish
Cold water fish, such as trout, herring, mackerel and salmon contain high amounts of omega-3 fatty acids that boosts your HDL levels. These animals accumulate a large store of body fat for insulation and energy in the cold environment that they live in. Omega-3 fatty acids reduce free radicals that damage cellular membranes and cause cancer by grabbing them to stabilize their destructive nature. They also reduce inflammation and maintain cell structures, particularly in the nervous system. <br /><br /><br /><br />According to Matthew Kadey, who is registered dietitian with the Ontario College of Dietitians Member of Dietitians of Canada, you should take an average of 500 mg per day from direct sources such as fish, fortified foods and supplements.
Nuts and Seeds
Nuts and seeds contain different amounts of fats that also raise HDL levels and lower LDL levels. They contain mostly monounsaturated fats, which are fatty acids that contain only one carbon bond. According to the MayoClinic.com, this type of fat raises HDL levels higher than polyunsaturated fats. Walnuts, almonds, sunflower seeds, and Brazil nuts are some of the best sources of monounsaturated fats in this category. You can add nuts and seeds on desserts and salads, or just eat them by themselves.
Vegetable Oils
Vegetable oils contains high levels of both kinds of unsaturated fats, depending on the type of oil. Flaxseed and canola oil contain high amounts of omega-3s, while corn, olive, and soybean oil contain high amounts of monounsaturated fats. You can incorporate vegetables oils in your diet in cooking by stir frying, broiling or braising. If you cook fatty meats in vegetable oils, the unsaturated fat from the oils can act as a buffer for your saturated fat levels.
