Although you may think that all cholesterol is bad for you, the American Heart Association states that high-density lipoprotein, or HDL cholesterol, actually has health benefits. The Association reports that an HDL blood level below 40 mg/dL may raise your chances of heart disease, while a high HDL level may prevent a heart attack. There are certain foods you may eat to raise your HDL level and promote cardiovascular health.
Fish
The University of Massachusetts Medical School advises that eating fish on a regular basis may raise your HDL levels. Fish with a higher fat content, such as sea bass, salmon and mackerel, work best for this purpose. You may see results quickly if you consume these types of fish several times a week.
Legumes
Legumes are foods such as nuts, beans and peas. The University of Kentucky Agricultural Extension Department reports that legumes are high in fiber. Fiber may help not only to raise your HDL cholesterol, but it may also lower your low density lipoprotein or LDL, which is the "bad" cholesterol.
Olives
Olives and olive oil are sources of monounsaturated fat, states the University of Virginia Medical Center. By eating olives and replacing cooking oils that contain saturated fat, such as coconut oil, with olive oil, you may increase your HDL levels.
Alcohol
If you already consume moderate amounts of alcohol, defined by the University of Virginia Medical Center as up to one drink daily for women and up to two drinks per day for men, you may have already begun to raise your HDL level. However, you should not begin drinking solely to raise your HDL. Although any alcohol may suffice, according to the University of Massachusetts Medical School, red wine is most effective for this purpose.
Vegetables
Vegetables may also help you attain higher HDL cholesterol. Green leafy vegetables are especially good for this purpose, as the University of Massachusetts Medical School explains they contain omega-3 fatty acids that raise HDL. The University of Kentucky Agricultural Extension Department also reports that leafy green vegetables are high in fiber, another HDL-raising ingredient.
Soy
Foods containing soy protein, such as tofu, soy milk and soybean oil, may raise your HDL level as well. However, the University of Virginia Medical Center reports that only some studies on the effect of soy foods on HDL cholesterol report that they do work to raise HDL. The Center reports that further study on this subject is needed.
