HDL cholesterol refers to high-density lipoproteins that are naturally found in the body and certain foods. According to the American Heart Association, high-density lipoproteins account for approximately 1/3 of your total cholesterol level. HDL cholesterol is considered "good" cholesterol because it works to reduce your risk for developing cardiovascular disease. If you are concerned about your heart health, it's important to know which foods are best for increasing your HDL cholesterol levels.
Seafood
Seafood is high in Omega-3 fatty acids, a type of fat that is linked to increased levels of HDL cholesterol. According to the Mayo Clinic, fish highest in Omega-3s include mackerel, trout, herring, sardines, albacore tuna, wild and farm-raised salmon and halibut. Eating two to three servings of seafood per week is linked to a decreased risk for heart attack. If you have a history of heart attack, eating fish regularly can also reduce your risk for sudden death.
Nuts
Nuts are also rich in protein and in Omega-3s. According to the Mayo Clinic, eating walnuts, almonds and other nuts can increase your HDL cholesterol and lower your LDL cholesterol. Walnuts, in particular, are rich in polyunsaturated fatty acids which work to keep your blood vessels healthy. Nuts tend to be high in calories so it's important to limit your daily intake. A handful of nuts each day as a snack or salad topping is sufficient to lower your HDL cholesterol.
Spinach
Vegetables are the best sources of soluble fiber, which actively works to reduce LDL cholesterol and increase HDL cholesterol. Green leafy vegetables like spinach are also high in lutein, which is linked to a reduced risk of heart attack. According to Iowa State University, eating just 1/2 cup of spinach per day helps to improve artery health and reduce the absorption of bad cholesterol.
Whole Grains
Whole grains are another excellent choice for increasing HDL cholesterol. According to the Harvard School of Public Health, flaxseed is particularly effective in lowering LDL cholesterol and raising HDL levels due to its high Omega-3 fatty acid content. If you want to boost your soluble fiber intake, consider adding a daily serving of oatmeal or oat bran to your diet.
Avocados
Avocados are an excellent source of monounsaturated fat, which works to raise your HDL cholesterol levels. According to Iowa State University, avocados are also high in beta-sitosterol, which works to reduce the body's absorption of cholesterol. Like nuts, avocados are high in fat and calories and it's best to eat them in moderation.
