Cholesterol is measured in milligrams per deciliter of blood, designated as mg/dl. Low-density lipoprotein, or LDL, is the bad cholesterol that can lead to heart disease and stroke. Healthy LDL measurements are optimal at 100 or less. HDL, or high-density lipoprotein, is the good cholesterol that serves as protection against heart disease. The higher the HDL numbers the better, report doctors at the American Heart Association. Optimal HDL numbers are 60 and greater. While the body makes a portion of cholesterol, food is the main source. There are a number of food sources you can use to boost HDL cholesterol levels.
Niacin
Doctors at the Mayo Clinic report that foods high in niacin can raise HDL levels. Niacin is a vital B vitamin that can be taken with or without cholesterol-lowering medication. The body uses niacin for energy from carbohydrates. Niacin also aids the nervous and digestive systems. Healthy eyes, hair and skin rely on vitamin B sources of niacin. Foods that contain niacin and can help to raise HDL levels include lean meat and poultry, dairy foods, nuts, eggs and fish. Many breads and cereals are fortified with niacin as well.
Red Wine
In moderation, red wine increases HDL levels to protect the body from heart disease and artery damage. Mayo Clinic doctors report that researchers believe red wine contains antioxidants such as resveratrol or other flavonoids, the main properties in the alcoholic beverage that boost good cholesterol. Flavonoids are found in much smaller amounts in other types of alcohol such as white wine and beer. Initial research points to the inflammation reduction and blood clotting properties in resveratrol as the key to its ability to raise HDL cholesterol. Doctors are leery about prescribing alcohol to patients because excess alcohol consumption is harmful.
Chocolate
The flavonols that are in cocoa beans work as antioxidants to reduce the risk of artery damage. They can reduce cell damage as well as lower blood pressure to provide improved vascular function, report Mayo Clinic doctors. Dark chocolate has a higher content of flavonols than milk chocolate. Doctors recommend eating dark chocolate with a 65 percent or higher cocoa content to get the most benefits. Just 3 oz. a day provides a sufficient amount of flavonol to help lower HDL. At the same time, 3 oz. of chocolate can add as many as 450 calories and should be used with caution. Weight gain is more detrimental to heart health and can increase the risk for high blood pressure, diabetes and heart disease, canceling out the benefits gleaned from eating candy.
