HDL, or high-density lipoprotein, cholesterol is a type of protein produced by the body that helps dispense LDL, or low-density lipoprotein cholesterol into your liver for removal. HDL cholesterol is not directly derived from food. However, there are dietary choices you can make to help increase your body's production of HDL cholesterol. Mayo Clinic recommends that both men and women opt for an HDL cholesterol level of 60 mg/dL or higher.
Diet
Step 1
Add healthy fats to your diet. Look for items with high omega-3 fatty acid content. These include green leafy vegetables, soy products, walnuts, and ground flaxseed.
Step 2
Replace vegetable oil with olive oil, peanut oil, or canola oil for cooking. According to Eat Know How, these oils contain poly and monounsaturated fats, which promote clear arteries and blood vessel elasticity. However, use no more than three tbsp a day, as these oils contain high calories.
Step 3
Eat avocadoes. They can be eaten whole, or added in salads, soups, and sandwiches. This is also a high-calorie food, so use wisely. Opt for no more than one avocado a day.
Step 4
Try fish two to three times per week. According to the University of Massachusetts, the fats found in herring, sea bass, sardines, salmon, and mackerel are HDL cholesterol-friendly. If you do not care for the taste of fish, try a fish oil supplement instead.
Step 5
Drink red wine in moderation, not to exceed one glass in one sitting. The University of Massachusetts reports that the grapes used in red wine help promote heart health. Red wine can help prevent arterial wall clogging.
Step 6
Decrease the amount of animal products, like meats and whole dairy foods. These can increase your LDL cholesterol levels and lower your HDL cholesterol, increasing your risk for heart disease.
Tips and Warnings
- Limit your daily fat intake to 35 percent of calories consumed, recommends Mayo Clinic. Avoid trans-fatty foods. Check your cholesterol levels annually, especially if heart disease runs in your family.
- Mayo Clinic states that women with a total HDL cholesterol level of 50mg/dL or less and men with a level of 40 mg/dL or less are at risk of heart disease. Do not use red wine to increase your HDL cholesterol levels if your triglyceride levels are high.
