There's a lot of focus on what not to eat to lower your "bad" cholesterol levels, but you also can add certain foods to your diet to boost your "good" cholesterol. Keeping your good cholesterol levels high is nearly as important as keeping your bad cholesterol low. If you're concerned about your cholesterol levels, have your health-care provider test your cholesterol and consult your doctor about tips to keep the levels in check.
Identification
When you have your cholesterol levels tested, your doctor will actually measure several levels. You'll have a total cholesterol level, which should stay below 200 milligrams per deciliter, or mg/dL, according to the University of Pittsburgh Medical Center. You'll also see your low-density lipoprotein, or LDL, cholesterol, which is your level of bad cholesterol. This number should remain less than 100 mg/dL. Finally, your cholesterol test will show your level of high-density lipoprotein, or HDL, which is your good cholesterol level. Your good cholesterol level should be 60 mg/dL or higher, but a level of 40 to 59 mg/dL is generally considered acceptable, according to the University of Maryland Medical Center.
Function
Your HDL cholesterol level is essential to your other cholesterol measurements, according to the University of Maryland Medical Center. HDL travels through your body and extracts excess cholesterol in your blood, bringing it back to your liver for proper breakdown, MayoClinic.com says. In this way, HDL helps keep your LDL at healthy levels. When your HDL level is too low, the excessive LDL cholesterol in your blood isn't reduced as effectively. Having low HDL levels and high LDL levels greatly increases your risk for heart disease.
Foods
If your HDL level is below 60 mg/dL, increase it by incorporating certain items into your diet, MayoClinic.com says. Avoid saturated and trans fats, limiting them to no more than 7 percent of your daily calories, and instead aim to incorporate healthier fats into your diet. Your total fat intake shouldn't exceed 25 to 35 percent of your total daily calories, however. Monounsaturated fats can raise your HDL level and keep it high, says the University of Pittsburgh Medical Center. You can get monounsaturated fats from olive, nut and canola oils. Omega-3 fatty acids can also improve your ratio of LDL to HDL cholesterol. You can get omega-3s from fatty fish, nuts and fish oil or flaxseed oil supplements. Other good foods that can increase your HDL level include whole grains, walnuts, almonds and Brazil nuts, as well as beta-sitosterol and beta-sitostanol found in certain "heart-healthy" margarines. Eating fiber-rich fruits and vegetables can also improve your cholesterol profile, says the University of Maryland Medical Center. Polyunsaturated fats are also considered healthier than saturated or trans fats, but they tend to lower your total cholesterol levels -- reducing both your LDL and HDL levels. Polyunsaturated fats are found in soybean, corn, sesame and safflower oils.
Considerations
Other lifestyle changes can help raise your HDL levels and improve your overall cholesterol profile. For example, avoiding cholesterol-rich foods like whole-milk dairy products, egg yolks and organ meats can help keep your LDL and total cholesterol levels low, says the University of Maryland Medical Center. You can increase your HDL level by not smoking, losing weight, performing regular aerobic exercise and drinking small amounts of alcohol in moderation, MayoClinic.com says. Taking statins, prescription niacin and fibrates can also increase your HDL level.
