HDL cholesterol, or high-density lipoprotein, is considered good cholesterol that helps keep your heart healthy. According to the Mayo Clinic, a desirable level for HDL cholesterol is 60 mg/dl or higher. Changes to the foods you consume can increase your HDL levels. High HDL levels in the blood create a lower cholesterol ratio and reduce the risk of developing heart disease.
Function
HDL cholesterol has the function of transporting all cholesterol to the liver where it is processed and broken down. Low levels of HDL cholesterol in the blood increases the amount of LDL, or "bad," cholesterol moving through the bloodstream. This increase in cholesterol causes a build-up in the arteries, resulting in a higher risk of a heart attack.
Healthy Fats
Consuming healthier unsaturated fats, such as olive oil, canola oil and flaxseed oil, can help raise your HDL levels. These are better options than those oils that contain the unhealthy saturated and trans fat. Read food labels closely to make sure they so not contain saturated or trans fats. Replace red meat with cold-water fish several times a week to incorporate omega-3 fatty acids into your diet. Omega-3 fatty acids are a healthy fat found in salmon, sea bass and mackerel that assists with increases in HDL levels.
Sugar and Simple Carbohydrates
Sugar and other simple carbohydrates have a high glycemic value that causes impaired glucose tolerance and insulin resistance in some people. The result of these conditions is an increase in triglycerides, which lowers the HDL levels in the blood. Limit the consumption of high-sugar foods and beverages and consume whole grains instead of processed starches to keep your HDL levels high.
Alcohol and Tobacco
The University of Massachusetts reports that some people see an increase in HDL levels by including a moderate amount of red wine or other alcohol in their diet. According to the Mayo Clinic, women and all people over the age of 65 should consume no more than one drink each day while men and people under the age of 65 can include up to two drinks each day.
According to the University of Massachusetts, studies have shown that some people see an increase in HDL levels up to 10 percent when they discontinue the use of tobacco products. The ingredients in these products cause a decrease in HDL levels in the blood.
Considerations
The University of Massachusetts does not recommend adding alcohol to the diet to increase HDL levels if you do not currently consume it. Alcohol is also not safe to consume if you have elevated triglycerides. Consult with your physician for the best method of increasing HDL levels based on your current health condition.
