HDL is good cholesterol that carries bad cholesterol back to your liver so it doesn't accumulate in your blood. Food products do not contain HDL cholesterol, according to the University of Massachusetts Medical School. HDL is a protein produced by your body. But diet can help that process. Foods containing omega-3 fatty acids can increase the body's HDL levels. MayoClinic.com indicates that niacin can also be helpful, and niacin is present in many foods. MayoClinic.com says that HDL levels above 60 mg per deciliter are healthy in both men and women.
Onions
One medium onion contains no bad cholesterol and it provides both niacin and omega-3 acids, according to Nutrition Data, a website based on the USDA's National Nutrient Database for Standard Reference.
Other Vegetables
Most leafy green vegetables are high in omega-3 fatty acids, according to the University of Massachusetts Medical School. Spinach has 41.4 mg per 1-cup serving. Kale has 121 mg in the same serving. Both can help to increase your HDL levels.
Fruits
Fruits with purple skin, such as grapes, may increase HDL, according to the University of Massachusetts Medical School. Juices derived from these fruits might also be beneficial.
Fish
The University of Massachusetts Medical School suggests eating fish to raise your HDL cholesterol level. Including fatty fish in several meals per week has had beneficial results. These include salmon, mackerel and sea bass.
Foods Containing Fiber
Soluble fibers raise HDL levels, according to FatFreeKitchen. Whole grains and oats, legumes, and many fruits are all high in fiber. One medium apple with skin can have has much as 4 g of dietary fiber.
Foods Containing Niacin
MayoClinic.com suggests that certain dairy products, lean meats and poultry can help your body produce good cholesterol because of their niacin content. Half a chicken breast, with skin removed to reduce fat content, provides 59 percent of your daily requirement of niacin based on a 2,000 calorie per day diet.
Alcohol
The University of Massachusetts Medical School indicates that red wine can increase good HDL cholesterol, but warns that you should consume it only in moderation and not at all if you have high triglycerides. FatFreeKitchen suggests that beer might also be beneficial, again in moderation. You should never start drinking beer or wine just to raise your good cholesterol, however.
