HDL, or high-density lipoprotein, refers to the healthy kind of cholesterol, and MayoClinic.com recommends that women should have a reading of 60 mg or above for good health. Increasing HDL levels has heart healthy benefits and can reduce the chances of developing heart disease. Physical activity combined with a healthy diet is the optimal way to get HDL to a desirable range. Many nutritious foods are available to raise HDL levels, and women who incorporate them into their diets will be healthier.
Fish
According to MayoClinic.com, fish raises HDL cholesterol levels due to its niacin content. This nutrient works by flushing out the LDL, or low-density lipoprotein--the bad type of cholesterol--in a woman's blood. Many types of fish contain omega 3 fatty acids, which aid in boosting HDL levels and keeping the heart healthy. Good choices include salmon, mackerel and herring. By eating fish regularly, the body is able to regulate the ratio of HDL cholesterol to LDL cholesterol in a healthy way. Women who don't like fish can take a fish oil or omega 3 supplement for similar effects but should do so under a doctor's supervision.
Olive and Canola Oil
By cooking with olive or canola oil, a woman is able to incorporate monounsaturated and polyunsaturated fats into her diet. MayoClinic.com reports that doing this aids HDL cholesterol in its ability to control inflammation and protect the body's blood vessels. Choosing these heart healthy fats over their saturated or trans fat counterparts increases HDL cholesterol levels while simultaneously reducing LDL levels. Olive or canola oil can be used for baking, frying or sauteing.
Fruits and Vegetables
Produce has nutritional value while also containing soluble fiber, which lowers LDL cholesterol levels and raises HDL levels. A diet rich in fruits and vegetables also helps a woman maintain her weight, and being overweight negatively effects the levels of HDL cholesterol in her body. Good choices include peas, citrus fruits, apples and carrots. Two servings of soluble fiber is recommended per day for raising HDL cholesterol.
Alcohol
Excessive consumption of alcohol has a variety of health harming effects, but moderate consumption actually has the ability to raise a woman's HDL cholesterol levels. MayoClinic.com says that this means one drink per day for women. However, they don't recommend starting to drink to raise HDL cholesterol levels since there are more effective methods for this purpose. Women who like to consume more than one drink per day may find that cutting back has positive effects on cholesterol readings.
