In the past, it was thought consuming diets low in cholesterol and reduced fat was vital to achieving stabilized cholesterol levels. However, in 2009, the Harvard School of Public Health noted that eating fat improves high-density lipoprotein, or HDL, cholesterol levels. The good fats are polyunsaturated and monounsaturated. The bad fats are trans fat and saturated fat. According to MayoClinic.com, eating food sources high in unsaturated fats instead of saturated fat can help elevate HDL levels.
Oatmeal
MayoClinic.com lists oatmeal and other oat products as a food to improve HDL cholesterol levels. Oatmeal contains substantial amounts of soluble fiber, which helps reduce cholesterol absorption into the bloodstream. When buying commercial oatmeal or oat bran products, check the nutrition label for signs of high sugar, which elevates insulin levels and causes fat to be stored. High amounts of fat contribute to increasing "bad" cholesterol, low-density lipoprotein, or LDL, as HDL cholesterol drops.
Fish
Consuming omega-3 fatty acids contributes to rising HDL levels, according to the Harvard School of Public Health. Omega-3 fatty acids are a type of polyunsaturated fat, also known as healthy fat, found in a variety of fish such as herring, mackerel, salmon, albacore tuna and sardines. The nutrient helps to dramatically lower bad cholesterol levels and increase HDL cholesterol. Fish should be consumed a minimum of two times a week, recommends the American Heart Association. Omega-3 fatty acids can also be derived from taking fish-oil supplements. Consult a physician before taking a dietary supplement.
Nuts
Nuts are food sources that can also elevate HDL levels because they contain healthy amounts of fiber and are high in unsaturated fats, which decreases the risk for rising LDL cholesterol levels, heart attack, stroke and other conditions. MayoClinic.com recommends almonds and walnuts as healthy forms of polyunsaturated fat. Nuts can be used in salad instead of croutons and cheese. For optimal health benefits, avoid nuts coated in salt or sugar.
References
- American Heart Association: Good vs. Bad Cholesterol
- Mayo Clinic: HDL Cholesterol -- How to Boost Your "Good" Cholesterol
- Mayo Clinic: Top five foods to lower your numbers
- eMedTV: HDL Raising Foods
- Harvard School of Public Health: Fats and Cholesterol: Out with the Bad, In with the Good
- Johns Hopkins University Gazette: Experts Highlight Strategies to Raise "Good" HDL Cholesterol
