As of October 7, 2025, maintaining healthy cholesterol levels is crucial for cardiovascular health. High-density lipoprotein (HDL), often called “good” cholesterol, helps remove LDL (“bad”) cholesterol from arteries.
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Key Foods to Increase HDL
Fatty Fish
Consuming fatty fish like salmon, mackerel, and tuna 2-3 times a week can increase HDL levels.
Avocado
Rich in healthy fats, avocados contribute to higher HDL cholesterol.
Nuts
Nuts, including almonds, walnuts, and pecans, are excellent sources of healthy fats that can improve HDL.
Olive Oil
Using olive oil as your primary cooking oil can positively impact HDL levels.
Oatmeal
Including oatmeal in your diet provides fiber which helps with cholesterol metabolism.
Antioxidant-Rich Foods
Foods high in antioxidants, like berries and leafy greens, may indirectly support healthy HDL levels.
Niacin-Rich Foods
Foods containing niacin (vitamin B3) can assist in boosting HDL cholesterol.
Soy
Soy products may contribute to improving cholesterol profiles, potentially increasing HDL.
Lifestyle Factors Complementing Dietary Changes
While incorporating these foods into your diet is a great start, remember that lifestyle factors play a significant role in managing cholesterol levels. Here are some additional strategies to consider:
Regular Exercise
Engaging in regular physical activity, such as brisk walking, running, or swimming, can significantly boost HDL cholesterol. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
Maintaining a Healthy Weight
Being overweight or obese can negatively impact cholesterol levels. Losing even a small amount of weight can have a positive effect on HDL cholesterol.
Quitting Smoking
Smoking lowers HDL cholesterol and increases LDL cholesterol. Quitting smoking is one of the best things you can do for your overall health, including your cholesterol levels.
Limiting Trans Fats and Saturated Fats
Trans fats and saturated fats can raise LDL cholesterol and lower HDL cholesterol. Limit your intake of these fats by avoiding processed foods, fried foods, and fatty meats.
Moderate Alcohol Consumption
While some studies suggest that moderate alcohol consumption (one drink per day for women and up to two drinks per day for men) may increase HDL cholesterol, it’s important to weigh the potential benefits against the risks. If you don’t already drink alcohol, there’s no need to start.
Important Considerations
It’s crucial to remember that everyone’s body responds differently to dietary and lifestyle changes. What works for one person may not work for another. Regular monitoring of your cholesterol levels by a healthcare professional is essential to assess your progress and adjust your treatment plan as needed.
