Cholesterol is a waxy substance that is produced by the body, and it is found in many foods. Cholesterol cannot dissolve in the blood so it must be transported through the body by special carriers. This includes low-density lipoproteins, or LDLs, and high-density lipoproteins, or HDLs. LDLs are considered the bad kind of cholesterol, because they transport and store cholesterol in the body. HDLs are the good kind because they encourage your body to excrete cholesterol. Healthy lifestyle changes can help to lower LDL levels and raise HDL levels, and this includes eating certain foods. However, the first step is to speak with a physician before making any changes to diet to avoid complications.
Fish
Fish and fish oils that are high in omega-3 fatty acids have been shown to increase HDL levels, states the University of Massachusetts Medical School. The best sources are fatty fish, such as salmon, sardines, herring, mackerel and sea bass, and the goal is to consume two servings per week. Fish oils or supplements can also be used, but it is best to discuss supplementation with a health care provider first. If you do not eat fish, omega-3 fatty acids can also be found in flaxseed as well as soy foods, leafy green vegetables and walnuts.
Olive Oil
While taking steps to lower LDL levels can reduce the risk of heart disease, raising HDL levels can provide a protective benefit for the heart. To help, the Mayo Clinic website suggests avoiding saturated fats and trans fats and instead go for monounsaturated and polyunsaturated fats, which are heart healthy. Healthy fats include olive oil, peanut oil, canola oil, walnuts, almonds and Brazil nuts. It is important to consume some fat, because restricting fats in your diet too much can lower LDL and HDL levels. Consuming healthier fats can raise HDL levels; however, your total daily fat consumption should not exceed 25 to 35 percent of total caloric intake.
Margarine
Substances called plant sterols have been shown to lower LDL levels while protecting HDL levels, reports the Cleveland Clinic. Consuming 2 to 3 g per day can meet your daily needs, and there are several plant-sterol enriched margarines that can help. Fruits, vegetables, vegetable oils, nuts, seeds, cereals and legumes also contain plant sterols and should be part of a well-balanced heart-healthy diet.
Red Wine or Red Grapes
Consuming red wine may slightly raise HDL levels. However, the American Heart Association explains that more research is needed to determine whether this is due to the alcohol in the wine, or if eating red grapes or drinking red grape juice provides the same benefits. Since too much alcohol can raise total cholesterol levels, alcohol should be consumed in moderation. Alcohol intake should be limited to two drinks per day for men and one drink per day for women, which is equal to one 4 oz. glass of wine. For those who do not drink, exercise and a well-balanced diet can help to create the same effect.
