HDL Raising Foods

Although several foods have been shown to lower LDL cholesterol, there are no proven HDL raising foods. Foods containing omega-3 fatty acids (such as walnuts and fatty fish) won't increase HDL, but they have been shown to have heart benefits. Moderate amounts of alcohol may raise HDL; however, drinking alcohol is not right for everyone.

Are There HDL Raising Foods?

Several foods have been shown to lower
 LDL cholesterol without having an impact on HDL (see Cholesterol Lowering Food to learn more.) When it comes to "HDL raising foods," however, the data is not as clear.
 
Search on the Internet and you will find any number of foods that supposedly raise HDL. However, when you look at the research, you see that no foods have been shown to increase HDL on a consistent basis. Therefore, while there are foods that lower cholesterol and foods that lower a person's risk for heart disease, there are no HDL raising foods. Foods that offer heart benefits include:
 
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:
 
It's important to remember, however, that these fish are not HDL raising foods.
 
In addition to fatty fish, other foods high in omega-3 fatty acids include:
 
Walnuts
Walnuts are another food that is rich in omega-3 fatty acids and may reduce the risk for heart disease. Walnuts are most beneficial when used to replace less healthy fats, such as saturated fat from meat; however, they have not been shown to either increase HDL or lower LDL.

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Written by/reviewed by: Arthur Schoenstadt, MD
Last reviewed by: Arthur Schoenstadt, MD
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