High-density lipoprotein, or HDL, cholesterol is a beneficial type of cholesterol in your body. You need certain levels of HDL, or "good," cholesterol for several functions. Some types of foods may increase your HDL level, while other foods may decrease it. As an adult, you should have your cholesterol levels checked every five years. Ask your doctor if you have the right amount of HDL cholesterol in your body.
Types of Cholesterol
Your doctor will take your blood and evaluate your total cholesterol, which includes your LDL cholesterol, HDL cholesterol and triglycerides levels. Total cholesterol levels should be below 200 mg/dL. Having a level higher than this may increase your risk of coronary heart disease. Low-density lipoprotein, or LDL, cholesterol is the "bad" cholesterol that causes atherosclerosis. This can result in a heart attack or stroke. You should aim for an LDL level below 100 mg/dL. HDL cholesterol helps rid your body of the "bad" LDL cholesterol. Your HDL level should be above 60 mg/dL. Triglycerides are the most common type of fat in your body. Having high triglycerides may increase your LDL cholesterol. Your triglycerides should be below 150 mg/dL.
Benefits of HDL
HDL cholesterol travels through your body and picks up LDL cholesterol. It then transports the LDL to the liver where it is broken down and discarded. HDL cholesterol also removes excess cholesterol from the plaque in your arteries, which slows plaque buildup. According to the American Heart Association, having high levels of HDL cholesterol may prevent a heart attack.
Foods to Increase HDL
You can eat certain foods too increase your HDL cholesterol. You need fat in your diet, but some fats are better than others. Healthy monounsaturated and polyunsaturated fats may improve your HDL cholesterol. These fats are found in avocados, olive oil, vegetable oil, nuts and seeds. Increase your consumption of omega-3 fatty acids. This type of polyunsaturated fat also helps boost your HDL level. Omega-3's can be found in flaxseeds or fatty fish such as salmon, tuna, herring and mackerel.
Other Considerations
While you should eat healthy fats to boost your "good" cholesterol level, you should limit your fat intake. Fats are high in calories. Each gram of fat provides 9 calories. Fat should account for 25 to 35 percent of your total calories. Losing weight and decreasing your body fat can help increase your HDL and decrease your LDL levels. Your HDL can increase by up to 1 mg/dL for every 6 lb. you lose, notes MayoClinic.com. Excluding cigarettes from your life can increase your HDL level by up to 10 percent.
