High-density lipoprotein, or HDL, cholesterol, is the good cholesterol in the blood. A healthy diet assists with increasing HDL cholesterol levels. Changes to the type and quantity of foods consumed also helps lower your cholesterol ratio to reduce the risk of heart disease. Make changes to your diet gradually to help the body accept them as a long-term lifestyle change.
Function
A high level of HDL in the blood helps lower the risk of cholesterol forming in the body. HDL cholesterol works to transport cholesterol to the liver for processing. When HDL levels are low, a buildup of cholesterol occurs, and the risk of a heart attack due to clogged arteries increases.
Healthy Fats
Monitor your fat consumption and switch to unsaturated fats instead of unhealthy saturated or trans fats. Good unsaturated fat choices are olive oil, flaxseed oil and canola oil. Consume cold-water fish, such as sea bass, mackerel, salmon or sardines, instead of red meat. This type of fish contains omega-3 fatty acids that are heart healthy and help increase HDL cholesterol levels.
Carbohydrates
Reduce your sugar and simple carbohydrate consumption. These foods have a high glycemic value. According to Oregon State University, consuming too many high-glycemic foods may cause insulin resistance or impaired glucose tolerance. These conditions lower HDL levels and increase triglycerides, which increases the risk of cardiovascular disease.
Recreational Diet
The use of tobacco products contributes to a decrease of HDL cholesterol in the blood, even if you are an occasional user. The Mayo Clinic says that it is possible to increase HDL by 10 percent by eliminating all tobacco products from your lifestyle. Drinking red wine or other alcohol in moderation may help some people increase their HDL cholesterol levels, according to the University of Massachusetts. The Mayo Clinic recommends that women and people of the age of 65 consume no more than one glass of alcohol each day. Men under the age of 65 can drink up to two glasses each day.
Warning
People who do not currently consume alcohol should not begin as a means of increasing HDL levels. Alcohol consumption is not safe for people with elevated triglycerides, according to the University of Massachusetts. Contact your doctor for recommendations on the best way to increase HDL levels in your blood based on your situation.
