The American Heart Association reports that high-density lipoprotein, HDL, is known as the good cholesterol because it protects you from heart disease. Having a low HDL level is a risk factor for coronary artery disease. If you are trying to raise your HDL level, you should become familiar with foods high in unsaturated healthful fats and high in dietary fiber, both of which can raise your HDL and lower your low-density lipoprotein--bad cholesterol.
Oatmeal
Oatmeal is a food that can raise your HDL. The Mayo Clinic's website reports that oatmeal is a food source that is plentiful in soluble fiber. Soluble fiber reduces the amount of cholesterol that becomes absorbs in your body and can improve your cholesterol numbers. Eating oatmeal or oat bran cereal for breakfast would be a significant improvement over a high-sugar cereal. If you want to add something sweet to your oatmeal, avoid brown sugar and consider trying fresh fruit or stevia. Stevia is a calorie-free natural sweetener that tastes like sugar but does not raise insulin levels, which can contribute to fat storage.
Fish
Harvard School of Public Health notes that fish is a food source abundant in unsaturated fat and omega-3 fatty acids, which can raise your HDL levels. The American Heart Association recommends to eat at least two servings of fish a week. Try to bake or grill your fish; frying it can add trans fats, which are harmful to your health and HDL levels. Take note of preparation method, particularly when dining out.
Foods with Niacin
The Mayo Clinic reports that foods with niacin--vitamin B3--can increase HDL levels by 15 percent to 35 percent. The World's Healthiest Foods website lists roasted chicken breast, yellowfin tuna and chinook salmon as rich sources of niacin.
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