HDL, or high density lipoprotein, is known as the good cholesterol because it sweeps through the body's blood system helping to remove some of the blockages caused by LDL (low density lipoprotein, or bad cholesterol) along the way. A good HDL measurement (at least 40 mg/dL in men and at least 50mg/dL in women) because HDL helps to prevent heart attack, stroke and other cholesterol related diseases.
Alcohol
According to Optimal-heart-health.com, one food has been shown to raise HDL: alcohol. Moderate (one drink per day for women, two drinks per day for men) consumption of alcohol raises HDL. However, too much alcohol consumption of alcohol can lead to a lowering of HDL, so be sure to drink in moderation.
Plant Sterols and Stanols
Foods fortified with plant sterols and stanols help reduce the amount of LDL cholesterol absorbed by the body. This is because the plant sterols and stanols compete for the same receptor. By reducing LDL absorption, plant sterols and stanols help "raise" the HDL profile as the percentage of HDL in the total cholesterol increases.
Olive Oil
According to the Mayo Clinic, olive oil contains a potent mix of antioxidants that can lower your LDL but won't alter your HDL. Similar to the way that plant sterols and stanols raise HDL by virtue of increasing the percentage of HDL in total cholesterol, olive oil can also have this same effect. Be sure to select the "extra virgin" variety--this means that the oil is less processed and contains more of the beneficial antioxidants. Avoid the "light" versions, as they are more processed and lighter in color, not calories.
Omega-3 Fatty Acids
Contrary to Optimal-heart-health's claim that alcohol is the only food that raises HDL, Fatfreekitchen.com states that omega-3 fatty acids found in many fish (most notably salmon, mackerel and albacore tuna) will raise HDL. The American Heart Association recommends that fish be consumed at least twice per week to get the most benefits from the omega-3 fatty acids.
Soluble Fiber
In addition to omega-3 fatty acids, Fatfreekitchen.com states that foods high in soluble fiber will raise HDL and lower LDL. The list of foods containing soluble fiber is long and rather extensive, but includes whole grains, oats, brown rice, fruits, beans, legumes and lentils.
