There are two main types of cholesterol: HDL, or high- density lipoproteins, and LDL, or low-density lipoproteins. The latter is considered "bad" because when levels get too high, plaque forms in your arteries, increasing your risk for heart disease. HDL is considered "good" because it protects you against heart disease by carrying cholesterol away from your arteries and back to the liver, where it is broken down and eliminated from your body. High levels of HDL are desirable and can be achieved with a heart-healthy diet.
What the Numbers Mean
Cholesterol is measured in milligrams per deciliter of blood, or mg/dL. The American Heart Association provides the following guidelines: a desirable range for total cholesterol is less than 200 mg/dL, and an LDL level of less than 100 mg/dL is optimum. You want to aim high with HDL cholesterol, so a HDL level of 60 mg/dL is your goal. Your total cholesterol level is determined with a baseline cholesterol blood test.
Choose Unsaturated Fats
One way to boost your HDL levels is to eat a diet low in saturated fats and high in unsaturated fats -- monounsaturated and polyunsaturated -- and avoid trans fats. Olive, peanut and canola oils and avocados contain monounsaturated fat, and other vegetable oils like safflower, corn, sunflower, soy and cottonseed oils are sources of polyunsaturated fat. Omega-3 fatty acids are a type of polyunsaturated fats, and you can add more omega-3 fatty acids to your diet by eating fatty, cold-water fish such as salmon, trout and herring; cooking with flaxseed oil; and eating walnuts and flaxseed.
Eat More Vegetables, Fruits, Beans and Whole Grains
Green leafy vegetables, such as kale, spinach, chard and mustard greens, are good sources of omega-3 fatty acids. Try to get at least three servings of vegetables in your diet each day. Include a variety of vegetables such as acorn and butternut squash, tomatoes, eggplant, Brussels sprouts and beets. Eat more beans like chickpeas, whole grains such as oatmeal, whole wheat pasta and multi-grain bread, and snack on fresh fruits and vegetables. Vegetables, fruits, beans and whole grains are good sources of fiber and nutrients and contain no cholesterol.
Drink Alcohol in Moderation
Drinking alcohol in moderation might raise HDL levels. According to MayoClinic.com, this means that men under the age of 65 should limit themselves to two drinks a day. Men over 65 and women should have only one drink each day.
