What Foods Should I Eat To Increase HDL Cholesterol?

You never thought you’d be trying to raise your cholesterol. But here you are, working on changes to your routine so you can get that stubborn HDL (the “good” cholesterol) to go up. And you’re hoping to find the right foods along that path.

We’re here to help.

Some foods can increase your HDL cholesterol and help lower your LDL (“bad”) cholesterol. The result? A reduced risk of heart disease and problems like a heart attack or stroke down the road. Ideally, you want your HDL to stay above 40 if you’re male, or above 50 if you’re female. And the lower your LDL, the better — below 100 is a good target for most people.

We chatted with cardiologist Ashish Sarraju, MD, to get some guidance on foods that can help — and why changes to what you eat matter in the long run.

But before we dive into the nitty-gritty, it’s important to remember the big picture.

“The goal isn’t to force your HDL to go up to a specific threshold,” says Dr. Sarraju. “That’s because there’s no strong evidence to suggest that focusing on increasing your HDL cholesterol number as the only prevention strategy will help cardiovascular risk.

“The goal is to look at your low HDL cholesterol as inspiration to assess your overall heart health, implement good dietary and lifestyle measures, and have a conversation with your doctor about prevention.”

With that in mind, let’s take a look at the dietary side of things.

Types of foods that help HDL

If you’re looking to raise your HDL, healthy fats are the way to go. These include:

• Monounsaturated fats: You get these mainly from plant-based foods.
• Polyunsaturated fats: These come from oily fish and a variety of plant sources.
• Omega-3 fatty acids: Within the polyunsaturated family, these are famous for being heart-helpers. That’s because they may help boost your HDL and lower your triglycerides (another factor in your risk for heart disease).

“These healthy fats may be linked to higher HDL cholesterol levels,” notes Dr. Sarraju. “But the more important thing is that these fats are part of a heart-healthy dietary pattern, which improves long-term outcomes.”

Foods worth adding to your grocery list

So, where do we find these dietary heroes? Let’s take a closer look at some foods that may increase your HDL and promote healthy cholesterol levels across the board.

Fatty fish

Certain types of fish are loaded with omega-3s. But to get the HDL-boosting benefits, you’ll want to eat them regularly, ideally two servings a week or more.

But be cautious: Some fish have high levels of omega-3s, but also high levels of mercury. Too much mercury can harm your body and pose additional risks if you’re pregnant or nursing. So, the safest and healthiest choices are high in omega-3s and low in mercury.

Dr. Sarraju recommends:

• Salmon
• Herring
• Whitefish
• Anchovies
• Mackerel

Flaxseed

Flaxseed has got your back. Besides being rich in omega-3s, this small but mighty seed gives you a healthy dose of soluble fiber, which can help lower your LDL cholesterol. This promotes a healthy balance of HDL and LDL in your blood. Flaxseed is also a good source of polyphenols, which have heart-protective benefits.

When you’re shopping, look for ground or milled flaxseed. Your body can digest these forms more easily than whole flaxseed. This means you get more usable nutrients with each spoonful.

Already have a bag of ground flaxseed and not sure what to do with it? Try stirring some into your oatmeal, blending it into a smoothie or adding a dusting atop your yogurt.

Nuts

Nuts, which are a good source of healthy fats, may not directly raise your HDL levels. But research shows they can increase HDL function.

In other words, nuts help the HDL particles in your blood do a better job of whisking away excess LDL to your liver, which then breaks it down and gets rid of it. This lowers the amount of “bad” cholesterol in your blood, keeping plaque buildup at bay.

When you’re craving something crunchy, Dr. Sarraju suggests turning to heart-healthy powerhouses like:

• Walnuts
• Almonds
• Pistachios

Extra virgin olive oil

Known around town as EVOO, this famous oil helps your heart in so many ways — including raising your HDL and lowering your LDL. It’s a healthy fat that you can drizzle on salads, add to pasta or mix with herbs to enjoy as a dip for whole-grain bread.

How exactly does EVOO work its magic on your cholesterol? It comes down to a couple of key ingredients. One is oleic acid. It’s a type of monounsaturated fat that, in moderation, supports healthy cholesterol levels and overall heart health. EVOO also contains polyphenols, which help protect your heart and fight inflammation.

Fruits and veggies

Is there one magical fruit or veggie that will raise your HDL? Not really, according to Dr. Sarraju. But when part of a heart-healthy diet, fresh produce supports healthy cholesterol levels overall. They offer plenty of fiber, which can lower your LDL cholesterol, and other nutrients.

Variety is key. “Eating the rainbow” gives you the mix of nutrients your heart and blood vessels need to function at their best. The more colors you see on your plate, the better.

Some of the most colorful fruits and veggies, like bell peppers, grapefruit and sweet potatoes, are also loaded with carotenoids. This is a natural pigment (nature’s food coloring, you might say) that fights inflammation and may help lower your risk of heart disease.

What not to try

Certain foods and drinks have a reputation for helping your cholesterol, but they warrant caution. Let’s talk about a couple common examples: alcohol and eggs.

First up, alcohol. There’s this common belief that drinking alcohol is good for your HDL. That’s because some studies have linked moderate use of alcohol with higher HDL levels. But it’s not that simple.

“We don’t recommend drinking to raise the HDL cholesterol levels,” states Dr. Sarraju. “It’s more likely to have adverse effects than benefits, including weight gain, raised triglyceride levels, and an increased risk of arrhythmia and heart failure.”

So, if you choose to drink, try to do so in moderation — but don’t look to it as a strategy for managing your cholesterol. Sticking with heart-healthy foods is a much safer way to go.

Now, what’s the deal with eggs? If you’ve been paying attention to your cholesterol for a while, you’ve probably heard both good and bad things about eggs. You might even hear that eating them every day can raise your HDL cholesterol.

But it’s a bit more complicated than that. Eggs are loaded with nutrients, but they’re also high in dietary cholesterol, which affects everyone a little differently.

“I don’t view eggs as a strategy to modify the HDL cholesterol,” Dr. Sarraju clarifies. “There are some people who are hyper-absorbers to dietary cholesterol. This means their LDL cholesterol might rise more with eggs.” In terms of your cholesterol levels, that’s like taking one step forward and two steps back.

He suggests speaking with a healthcare provider to learn how many eggs are safe and healthy for you. It’ll depend on your LDL cholesterol level, heart health and nutritional needs.

Seeing the big picture

Certain foods can help raise your HDL cholesterol. But as you’re switching up meal plans, remember to keep your eye on the bigger prize — a healthier heart.

A low HDL is like a red, flashing light at an intersection. It’s telling you to stop and look around. Many of the things that can reduce your HDL — like smoking or not moving around enough — can cause other issues, too.

“To me, an abnormal HDL level is a marker,” explains Dr. Sarraju. “It shows us there’s a reason to look at other heart disease risk factors and make some changes.”

Those healthy fats we talked about earlier? They’re definitely worth having in your life. But they’re just one part of the heart-health journey. Dr. Sarraju also recommends:

• Following a Mediterranean diet or DASH diet
• Building aerobic exercise into your daily routine (after checking with your provider to learn what’s safe for you)
• Getting screened for prediabetes and diabetes
• Avoiding tobacco products and, if you currently use them, seeking resources to help you quit
• Limiting or avoiding alcohol

There’s a lot to consider. But you don’t have to tackle it all on your own.

If your lipid panel reveals a low HDL level, consider chatting with your provider before heading to the grocery store. They’ll help you interpret the number alongside your health history. And together, you can cook up the right plan to manage your cholesterol and take the best possible care of your heart.