Cholesterol is a waxy substance found in every cell, and it is essential for building cells. Cholesterol attaches itself to proteins called lipoproteins, which carry cholesterol throughout the bloodstream. HDL, or high-density lipoprotein, is the "good" type of cholesterol, so you want you HDL number to be a high as possible. A number of foods can help you raise your HDL cholesterol levels.
LDL
LDL, or low-density lipoprotein, the "bad" type of cholesterol, are lipoproteins that carry cholesterol and deliver it to organs and tissues. If the body has too much LDL, it can enter blood vessels and build up under the vessel lining. Deposits of LDL within vessel walls is called plaque. Plaque buildup narrows the passageway of blood vessels. If they block blood flow entirely, a stroke or heart attack can occur.
HDL Levels
HDL is especially important to your health because it acts as a scavenger, picking up excess cholesterol in the blood and carrying it to the liver, where it is broken down. So the higher your HDL, the lower your LDL tends to be.
Men are at risk of heart disease if their HDL level is less that 40mg/dL. Women are at risk if their HDL is less that 50mg/dL. A desirable HDL is 60mg/dL or more for both men and women.
Raising Your HDL
According to MayoClinic.com, lifestyle has the most impact on your HDL cholesterol, and small changes to daily habits can raise HDL to healthy levels.
In addition to eating a healthy diet, the best changes to make are to quit smoking, which can increase your HDL by 10 percent, lose weight, which can raise your HDL by a point with each 6 lbs. lost, exercise briskly for 30 minutes five times per week, which can increase HDL by 5 percent in three months, drink moderately, which can raise your HDL level.
Diet
A heart-healthy diet, which can help raise your HDL, consists of healthy fats, such as olive, peanut, and canola oils; nuts, such as walnuts and almonds, flaxseeds; and oily fish such as salmon, which contain omega-3 fatty acids;whole grains, such as oatmeal and whole-wheat products, plant sterols, found in margarine spreads such as Promise Activ and Benecol.
Foods to raise HDL include eating one half of a raw onion daily, which can raise HDL cholesterol 25 percent in most people with cholesterol problems, brown rice, tofu, dark green vegetables, and sunflower and saffola oils, advises Fat Free Kitchen. The Careurheart website recommends red wine, citrus, beans, apples and grapes.
Considerations
Although up to two drinks of alcohol or red wine for men and one drink for women and everyone over 65 can raise your HDL level, MayoClinic.com advises people not to start drinking solely to raise HDL levels.
Some medications can help raise your HDL, including statins and niacin. If your doctor recommends these medications, be sure to inform her about other drugs and supplements you are taking, because there could be harmful interactions.
