High-density lipoproteins, or HDLs, can help lower the levels of cholesterol in the body. HDLs act like scavengers in the bloodstream by collecting particles of cholesterol and taking them to the liver for processing, according to MayoClinic.com. HDL cholesterol is considered the "good" cholesterol; a higher level of HDLs in the blood mean that there are fewer bad LDL cholesterol particles in the blood. Certain foods can increase HDL levels, which can decrease the risk of heart disease.
Fatty Fish
Fatty fish contain high amounts of omega-3 fatty acids and can positively impact HDL levels, according to the University of Massachusetts Medical School. Consume several servings of fatty fish each week like salmon, sardine and sea bass. Fish oil supplements, which also contain omega 3 fatty acids, can have the same benefit.
Other Sources of Omega-3s
Other foods can supply omega-3 fatty acids. Ground flaxseed, leafy green vegetables and nuts like walnuts are all other sources of omega-3s and can raise HDL levels, according to the University of Massachusetts Medical School. These foods can be part of a balanced diet and can offer sources of omega-3 fatty acids for people who may be unable to eat fatty fish products.
Alcohol
Drinking moderate amounts of alcohol can also raise HDL levels. According to MayoClinic.com, alcohol consumption has been associated with elevated levels of HDLs. Women can drink one alcoholic beverage per day and men can consume two drinks a day. However, it is not suggested that a nondrinker begin drinking just to try to increase HDL levels.
Soy Protein
Eating soy protein can increase HDL levels even in people with normal cholesterol levels, according to Dr. Jiang He and colleagues in a presentation at the 2001 American Heart Association's 41st Annual Conference on Cardiovascular Disease Epidemiology and Prevention. Patients who consumed 40 g daily of soy protein had significantly increased HDL levels. Examples of soy products include tofu, whole soybeans, soy nuts and soy cheeses.
Foods Containing Niacin
Niacin, which is a B vitamin, can increase HDL levels. Niacin is available as part of a multivitamin, a supplement or as a prescription medication, according to the MayoClinic.com. However, niacin can be found in a variety of foods like dairy products, lean meats and poultry. High doses of niacin are typically needed to see an effect; however, maintaining adequate levels in the diet may be helpful as well.
