Cholesterol screenings test for two different types of good and bad cholesterol. According to the American Hearth Association, HDL is the good cholesterol which helps keep the LDL, or bad cholesterol, from getting lodged into your artery walls. It has been shown that a healthy level of HDL may also protect against heart attack and stroke. Certain foods when eaten on a regular basis can help to increase a low level of HDL cholesterol. If your personal HDL levels are lower than 40 mg/dL for men and less than 50 mg/dL for women, aim to eat one of these food items at least once a day. Also be sure to discuss low levels of HDL with your doctor.
Moderate Alcohol
Moderate alcohol consumption has been shown to raise HDL levels according to MedTV. However it is important to note that although alcohol can raise HDL cholesterol, it has not been shown to lower LDL cholesterol. The Centers for Disease Control and Prevention defines moderate alcohol consumption as no more than one drink per day for women and no more than two drinks per day for men on a daily basis. Try to stay within these limits if you are looking to increase your HDL levels.
Healthy Fats
A balanced and healthy diet will include some fat. However aiming for the right kind of fats can increase your low HDL levels. The Mayo Clinic explains that monounsaturated and polyunsaturated fats tend to improve HDL's anti-inflammatory abilities and increase levels in the blood stream. You can find these type of healthy fats in olive oil, peanut oil and canola oils. To keep this a heart-healthy diet, limit your intake of healthy fats to between 25 and 35 percent of your total daily calorie intake.
Niacin-Rich Food
Niacin, as defined by the Mayo Clinic, is a B vitamin that's used by your body to turn carbohydrates into energy. It has also been shown to increase HDL levels up to 15 to 35 percent either through supplements, or certain foods. The Mayo Clinic explains that foods like dairy products, lean meats, poultry, fish, nuts, eggs and enriched breads and cereals contain a high level of niacin. Try to add in one of these food choices once a day to increase niacin and HDL levels.
