Several foods have been shown to lower LDL cholesterol
("bad" cholesterol) without having an impact on HDL (see Cholesterol Lowering Food).
When looking for foods that raise HDL
("good" cholesterol), however, the data is not as clear. Search on the Internet, and you will find everything from garlic
to walnuts and more, all claiming to increase HDL
. But when you look in the scientific literature, no foods have been shown to consistently do this.
- Foods containing omega-3 fatty acids (such as fatty fish and dark, leafy greens)
Moderate alcohol has been shown to increase 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:
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: