While several foods have been proven to lower LDL cholesterol, no foods that raise HDL consistently have been found. Foods containing omega-3 fatty acids (such as fatty fish) have been shown to have heart benefits; however, they do not raise HDL. Because there are no foods that raise HDL, other means of achieving this include losing weight, exercising, and not smoking.
Foods That Raise HDL: An Overview
There are a number of foods that have been shown to lower
LDL cholesterol without having an impact on
HDL.
When looking for foods that
raise HDL, the data is not as clear. Search on the Internet for "foods that raise HDL" and you will find everything from
garlic to walnuts and more all claiming to raise HDL. But when you look in the scientific literature, no foods have been shown to consistently raise HDL. Therefore, while there are
foods that lower cholesterol and foods that lower
heart disease risk, there are no foods that raise HDL. Types of foods that have heart benefits but do not raise HDL include:
- Foods containing omega-3 fatty acids (such as fatty fish and dark, leafy greens)
- Walnuts
- Garlic.
Moderate alcohol has been shown to rasie HDL; however, it does not lower LDL.
Foods Containing Omega-3 Fatty Acids
Fatty fish (such as salmon, tuna, trout, herring, sardines, and mackerel) contain
omega-3 fatty acids, which have been shown to lower
triglycerides, a type of fat in the bloodstream. They have also been shown to:
- Lower the risk for heart disease
- Decrease blood clots
- Decrease atherosclerosis
- Lower blood pressure
- Improve the health of arteries
- Decrease the risk of arrhythmias (irregular heart rhythms), which can lead to sudden death.
It's important to remember that these foods have not been shown to statistically raise HDL levels, however.
In addition to fatty fish, other foods high in omega-3 fatty acids include:
- Fish oils
- Ground or milled flaxseeds
- Canola oil
- Soy foods
- Dark, leafy greens.
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