8 Foods to Increase HDL Good Cholesterol

Heart-healthy superfoods, which are thought to protect against disease, can raise high-density lipoprotein (HDL), the "good" kind of cholesterol. They can also lower low-density lipoprotein (LDL) cholesterol, or "bad" cholesterol, effectively protecting you from heart disease and stroke.

Research shows the following foods may help increase HDL levels:

• Avocado
• Nuts
• Oatmeal
• Antioxidant-rich foods
• Olive oil
• Niacin-rich foods
• Fatty fish
• Soy

This article discusses why some foods, like avocado, are good for your cholesterol. It also gives examples of healthy foods to boost your HDL or lower LDL.

What Is HDL Cholesterol?

High-density lipoprotein (HDL) is a protective form of cholesterol. It carries bad cholesterol away from the arteries and into the liver. There, it can be broken down and eliminated from the body.

Your risk of a heart attack or heart disease is lower when your HDL is high. That equates to about 60 milligrams per deciliter (mg/dl) or higher. When your HDL is low, your chances of having a heart attack or heart disease are increased. For women, that's less than 50 mg/dl and for men, less than 40 mg/dl.

Here are several types of foods you should consider eating more often to raise your HDL and lower your LDL.

Avocado

Avocados are an excellent source of monounsaturated fatty acids, a healthy type of fat that boosts HDL and lowers LDL. In a 2015 study, eating one avocado a day while following a moderate-fat diet was associated with a 13.5 mg/dL drop in LDL (bad) cholesterol.

Participants also improved several other blood measurements when they consumed an avocado a day. This included:

• Total cholesterol, or the total amount in your blood, including HDL and LDL
• Triglycerides, a type of fat in your blood
• Small dense LDL, a specific type of LDL that increases your risk of plaque in the arteries
• Non-HDL cholesterol, or your HDL number subtracted from total cholesterol

Nuts

Research shows that eating nuts can improve cholesterol levels and help lower the risk of heart disease.

Nuts, such as almonds, pistachios, and walnuts, are a good source of unsaturated fatty acids and are loaded with other nutrients including fiber, minerals, antioxidants.

Studies show that eating these types of nuts may help some people raise their HDL levels.

Oatmeal

Countless research studies have shown that regular consumption of oats helps reduce total cholesterol and LDL. In addition to those benefits, oatmeal does not lower your good HDL cholesterol.

Antioxidant-Rich Foods

A 2016 study published in the journal Nutrients showed that an antioxidant-rich diet raised HDL levels in relation to triglycerides. Antioxidants are substances in food that may protect your cells from damage.

High antioxidant foods include:

• Berries
• Beets
• Purple cabbage
• Red grapes
• Kale
• Spinach
• Red bell peppers

Deeply colored fruits and vegetables tend to be high in antioxidants.

Olive Oil

Olive oil, a staple of the Mediterranean diet, has many health benefits. Extra virgin olive oil is a good source of polyphenols—compounds naturally found in plants—which can help improve cholesterol levels.

Research shows that olive oil polyphenols not only raise HDL cholesterol but may also enhance HDL function.

Niacin-Rich Foods

Niacin (vitamin B3) in certain doses (as a supplement) may raise HDL levels. Niacin is found in high concentrations in:

• Crimini mushrooms
• Chicken breast
• Halibut
• Tomato
• Romaine lettuce
• Enriched bread
• Cereals

Fatty Fish

A 2014 study found that a diet rich in foods, including fatty fish, increased the size of HDL particles. This may help improve cholesterol transport throughout the body.

Fatty fish are high in heart-healthy omega-3 fats. The American Heart Association recommends eating fish at least twice a week, especially varieties that contain omega-3 fats. These include:

• Salmon
• Trout
• Herring

A serving of fish is considered 3.5 ounces cooked.

Soy

Studies show that consuming soy-based foods can increase HDL levels, as well as lower LDL and triglyceride levels.

One 2015 meta-analysis published in British Journal of Nutrition found that consuming soy products was associated with an increase in HDL cholesterol levels and a reduction in LDL levels. Whole soybean foods, such as soy milk, soybeans and nuts appeared to have a stronger effect on blood cholesterol than soy supplements.

Summary

Some foods can boost your HDL, or "good" cholesterol, or lower LDL, or "bad" cholesterol. HDL cholesterol carries LDL cholesterol away from your arteries and helps lower your risk of a heart attack.

Eating the following foods may help boost HDL and lower LDL:

• Avocado
• Nuts
• Oatmeal
• Antioxidant-rich foods
• Olive oil
• Niacin-rich foods
• Fatty fish
• Soy

Keep in mind that dietary changes go hand in hand with lifestyle choices for healthy cholesterol levels. Aerobic exercise, weight loss, and avoiding smoking all contribute to higher HDL cholesterol levels. Remember that several small changes can add up to big results.