High-density lipoprotein, or HDL, is also referred to as good cholesterol. The American Heart Association explains that it is good because it carries LDL, or bad cholesterol, out of the arteries and prevents cholesterol buildup. A high level of HDL cholesterol is necessary to maintain optimum health and prevent heart disease. A report from the University of Maryland Medical Center states that omega-3 fatty acids, found in food and supplement sources, help build up levels of HDL and decrease blood triglycerides. Adding omega-3s to your diet can be done in a variety of ways.
Step 1
Add fresh fish to your menu at least twice a week. The American Heart Association reports that eating two 3.5-ounce servings of fatty fish per week can increase your omega-3 intake, which may improve your HDL levels. Choose fish such as tuna, mackerel, salmon, herring or sardines for the greatest benefit.
Step 2
Take a dietary omega-3 supplement if you already have heart disease and do not consume enough fish. UMMC states that taking 1 g of EPA and DHA daily is recommended if you have known heart disease. If you have high cholesterol the recommended intake is 2 g to 4 g daily. Good sources of omega-3 fatty acids include fish oil, flaxseed oil and krill oil.
Step 3
Add fresh flaxseed to your diet. Flaxseed is loaded with omega-3s and add a nutty flavor to salads and baked goods.
Tips and Warnings
- Grill, broil or bake your fish for maximum benefits. Frying fish can increase your intake of saturated fat, which may interfere with your efforts to lower HDL levels.
- Always consult with your physician before adding any nutritional supplement to your daily routine, especially if you are on medication. Fish oil can cause side effects such as gas, bloating and diarrhea.
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