While most information on cholesterol focuses on reducing the overall number, it is also important to maintain a good level of HDL (good) cholesterol. HDL cholesterol levels of less than 40 mg/dL for men and less than 50 mg/dL for women can increase the risk of heart disease. Lifestyle changes, such as losing weight and quitting smoking, can increase HDL levels, as can eating the right foods.
Olive Oil
Healthy, unsaturated fats have been shown to increase levels of HDL cholesterol. Olive, canola and peanut oil all contain monounsaturated and polyunsaturated fats. The calories do add up quickly when adding oil to a diet, so measure portion sizes to avoid weight gain.
Fish
The omega-3 fatty acids found in fish are another type of healthy fat that can improve HDL levels. Omega-3s are an essential fatty acid that the human body cannot produce. Fatty fish, such as albacore tuna and salmon, are especially good sources. Fish oil supplements may be an appropriate substitute.
Nuts
Nuts are a well-balanced snack that contain healthy fat, protein and fiber. Like fish, they are a source of omega-3 fatty acids. Regular nut consumption is linked to a lower risk of heart disease.
Alcohol
According to the Mayo Clinic, some studies have shown that moderate consumption of alcohol is linked to higher HDL levels. Moderate means no more than one drink per day for women and no more than one to two drinks per day for men.
