The two types of cholesterol, HDL and LDL, have very different effects on heart health. An abundance of LDL cholesterol leads to restriction of blood flow through the arteries that feed the heart and brain. Conversely, HDL actually reduces the risk of heart attack and leads to improved blood flow. The desirable level for the HDL, also referred to as "good" cholesterol, is identified by the Mayo Clinic as 60 mg/dL--milligrams per deciliter--or higher. At less than 40 mg/dL, HDL levels are regarded as risky. Fortunately, certain foods are known to increase HDL levels, giving you heart-healthy options.
Fish
Adding fish to your diet helps to increase HDL levels, even over a short period of time. Salmon, sardines, herring, mackerel and sea bass--all considered fatty fish--are particularly good choices for raising HDL levels if consumed regularly. Moreover, fish oil supplements also serve to increase HDL, but such an effect takes a longer period of time.
Alcohol
According to the University of Massachusetts Medical School, alcohol, particularly red wine, provides an increase in HDL levels as well. Of course, it's important to use alcohol in moderation, and it should not be regarded as the primary means for improving the presence of HDL in your system. In addition, if you have elevated triglyceride levels, you should not use this approach to increasing HDL. If you are uncertain about how alcohol might affect your health, consult a doctor.
Fruits and Vegetables
Purple-skinned fruits, dark leafy vegetables and nuts such as walnuts and almonds all contribute to the increase of HDL. The American Heart Association recommends at least 4.5 cups of fruits and vegetables each day. Omega-3 fatty acids, the active agent raising HDL in the dark leafy vegetables and nuts, can also be found in soy and ground flaxseed.
Whole Grains
Whole grains, another means by which to raise HDL, should replace the use of refined sugars and carbohydrates whenever possible. Wheat or multigrain bread and whole grain pasta have a much better effect than white bread, white sugar products and other "empty" carbohydrates. In fact, it is important to reduce the presence of all processed foods as much as possible, as they lead to increased levels of the "bad" cholesterol--LDL.
