Eating certain foods to increase HDL (the "good cholesterol") may seem like a good idea. However, despite marketing claims, researchers have not yet identified any foods proven to do this, although several foods have been shown to lower LDL cholesterol. While foods containing omega-3 fatty acids (such as fatty fish and dark, leafy vegetables) have proven heart benefits, they are not foods to increase HDL.
Foods to Increase HDL: An Introduction
Research has shown that there are several foods that lower
LDL (low density lipoprotein)
cholesterol without having an impact on
HDL (high density lipoprotein).
However, when it comes to research on foods to
increase HDL levels, the data is not as clear. Many Web sites tout a wide range of foods that are supposed to increase HDL levels. But when you look at the scientific literature, no foods have been shown to increase HDL on any consistent basis. Foods that have heart benefits but do not increase HDL include:
While moderate alcohol use has been shown to increase HDL, it does not lower LDL.
Are Foods With Omega-3 Fatty Acids Foods to Increase HDL?
Certain types of fatty fish (such as salmon, trout, tuna, 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:
Keep in mind that these foods have not been shown to statistically increase HDL levels.
In addition to fatty fish, other foods high in omega-3 fatty acids include:
- Fish oils
- Canola oil
- Soy foods
- Ground or milled flaxseeds
- Dark, leafy greens.
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