High-density lipoprotein (HDL)--also known as the "good" form of cholesterol--helps to transport harmful cholesterol from the blood to the liver, which allows the body to dispose of this cholesterol. Additionally, HDL cholesterol helps to reduce the occurrence of blood clots in the body while providing anti-inflammatory and anti-oxidant properties. Men and women should aim for an HDL level higher than 60 mg/dL. If the levels dip below 40 mg/dL in men or 50 mg/dL in women, this could be harmful to a person's heart health.
Daily Servings
Foods linked with increased levels of HDL cholesterol include raw onions. According to fatfreekitchen.com, consuming half an onion a day helps to boost HDL cholesterol levels in those with high cholesterol. Other foods to consume on a daily basis include those with omega-3 fatty acids. These include many sources of fish, including salmon, mackerel and lake trout as well as flaxseeds, walnuts, winter squash or tofu.
A person also should consume two daily servings of soluble fiber. Soluble fiber choices include whole grains, oats, brown rice, legumes, lentils and fruits, such as apples, oranges and grapes. As an added bonus, many of these foods also contain healthy vitamins and minerals, which can further benefit the body.
Monounsaturated Fats
Monounsaturated fats include those that are liquid at room temperature but turn solid when chilled. Fats found in cooking oils, such as canola oil, avocado, peanut butter, canola oil or olive oil, also have been linked with increased levels of HDL cholesterol. They also can decrease the "bad" forms of cholesterol, also known as low-density lipoprotein (LDL) cholesterol. These fats also contain increased levels of vitamin E.
Soy Products
Ranging from tofu to tempeh to texturized vegetable protein, soy products contain phytoestrogens, which help to increase HDL levels. A person should aim to consume two servings per day in order to experience significant health benefits.
Niacin
Niacin is a form of vitamin B, which has been linked with boosting HDL cholesterol levels. This vitamin is found in a variety of foods, including dairy products (low-fat options are best); lean meats, such as chicken or turkey; poultry; fish; nuts; eggs; and enriched cereals or bread products. Niacin can help to raise HDL levels anywhere from 15 to 35 percent, according to the Mayo Clinic.
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