Many have followed a diet low in dietary cholesterol and fat hoping to improve their HDL cholesterol and overall health, reports the Harvard School of Public Health. Many have been disappointed. Harvard reports that recent university research suggests that eating more calories from fat than the "30-30-40 balanced diet" calls for will help improve your cholesterol levels. Harvard cites a 2003 study published in the Journal of Clinical Nutrition that concluded that HDL levels significantly improved when healthy unsaturated dietary fats were substituted for carbohydrates. If you want to improve your HDL cholesterol, it will help to learn which foods are good sources of unsaturated fats.
Oatmeal
The Mayo Clinic lists oatmeal first on their list of foods that may help you improve your cholesterol numbers. Oatmeal is sugar-free and is a good source of protein. Oatmeal is also high in soluble fiber. According to the Mayo Clinic, soluble fiber can decrease the amount of cholesterol that is absorbed in your bloodstream. Replacing a high-sugar cereal with oatmeal can help increase your HDL cholesterol level. Just be sure that your oatmeal is not covered in brown sugar.
Fish
The Mayo Clinic places fish and omega-3 fatty acids as the second food on their list of foods that may help you improve your cholesterol levels. They recommend eating at least two servings of fish a week. Healthcastle.com reports that omega-3 fatty acids have numerous health benefits, including EPA and DHA that will improve your HDL levels. Specifically, Healthcastle.com suggests you stick to salmons, sardines and herring because these fish have high concentrations of omega-3.
Nuts
The Mayo Clinic lists nuts as another food source that can help improve your cholesterol levels. While nuts contain high levels of both monounsaturated and polyunsaturated fats, they also are a good source of dietary fiber. The Mayo Clinic suggests almonds and walnuts. Both can be added to salads, protein shakes or eaten as a filling, healthful snack.
