A variety of foods can help you raise your level of high-density lipoprotein, or HDL, cholesterol. Whereas a high level of low--density lipoprotein, or LDL, cholesterol, places you at risk of developing heart disease and hypertension, a high level of HDL lowers your risk of developing those diseases. HDL cholesterol helps remove the plaque that LDL cholesterol leaves along your arterial walls. According to the American Heart Association, too little HDL cholesterol in your blood -- less than 40 mg/dL -- can increase your risk of developing heart disease.
Fatty Fish
Fatty fish such as cod, trout, tuna and salmon are heart-healthy sources of omega-3 fatty acids. Omega-3 fatty acids are unsaturated fats that your body needs to perform important functions, including removing plaque from your arteries. According to the University of Maryland Medical Center, omega-3 acids can help raise your level of HDL cholesterol. The American Heart Association recommends that you eat at least two servings of fatty fish each week. Some varieties of fish do contain high levels of mercury, but the AHA maintains that the benefits of eating fish far outweigh the risks for older adults.
Vegetable Oils
Eating a diet filled with fried foods is associated with high levels of LDL cholesterol. While many doctors recommend that their patients limit their intake of fried foods, substituting a healthier variety of cooking oil can have benefits. Certain unsaturated oils, mainly vegetable oils, can help raise your level of HDL cholesterol. According to the Harvard School of Public Health, canola, sunflower, corn, flaxseed, peanut, olive and soybean oils all have the ability to raise your level of HDL cholesterol and lower your level of LDL.
Nuts and Grains
Snacking on walnuts or peanuts can also increase your intake of omega-3 fatty acids and raise your level of HDL cholesterol. Flaxseed, a whole grain that can be ground and used as flour, and chia seeds, a South American grain, are also dietary sources of omega-3 fatty acids. Sprinkle whole flaxseeds onto a salad or add then to a main course to help boost your HDL.
Niacin-Rich Foods
Foods high in niacin, a member of the vitamin B family, can help raise your level of HDL cholesterol, according to the Mayo Clinic. In fact, sometimes physicians prescribe niacin to their patients with low HDL levels. Dietary sources of niacin include meats, poultry, eggs, milk and other dairy products, bread, cereal, fruits and vegetables. Although meat and poultry do provide niacin, fatty meats and poultry can raise your level of LDL. Opt for lean meats and poultry.
