Foods to Improve HDL Cholesterol

Improving your HDL (high density lipoprotein) is important to improve your cardiovascular health and reduce your risk of developing heart disease and other ailments. According to the Mayo Clinic, increasing your HDL level will decrease the amount of harmful (LDL) cholesterol in your body. Follow a heart-healthy diet as stipulated by the American Heart Association.

Nuts and Seeds

According to the American Heart Association, there are several heart-healthy nuts and seeds that can help you improve your HDL cholesterol level. These include pistachios, peanuts, flax seeds, sunflower seeds, hazelnuts, pecans, cashews and almonds. According to the Mayo Clinic, walnuts are particularly recommended due to their high level of both polyunsaturated and omega-3 fatty acids. These fatty acids help to keep blood vessels healthy and elastic. The USDA recommends that you limit your consumption to a handful per day.

Fish

Fish are rich in omega-3 fatty acids, which have been shown to help increase HDL levels, according to the USDA. Heart-healthy fish include salmon, mackerel, herring, trout, albacore tuna and sardines. The American Heart Association recommends you eat fish at least twice weekly to gain the needed cardiovascular benefits.

If you do not like fish, you can take a fish oil supplement instead. Just be aware, however, that you will not be receiving naturally occurring nutrients such as selenium, according to the Mayo Clinic.

Heart Healthy Oils

Replacing unhealthy oils with heart-healthy oils can help to improve your HDL cholesterol, says the American Heart Association. Unhealthy oils include shortening and partially hydrogenated oils. Otherwise known as trans fats, these fats are solid at room temperature (meaning they do not melt). Avoid foods with trans fats in them such as commercially baked goods (cakes, pies, pastries, etc.), deep-fried foods and processed foods, according to the Mayo Clinic.

Choosing heart-healthy oils made with plant-based unsaturated fats may help improve your HDL cholesterol, according to the American Heart Association. Unsaturated fats include monounsaturated and/or polyunsaturated varieties. Oils in this category include peanut, olive, sunflower seed, canola, soy, vegetable and cottonseed.

Whole Grains

There are a variety of whole grains that can help improve your HDL. Whole grains contain soluble fiber, states the USDA. Soluble fiber helps to remove harmful cholesterol plaque from your arterial walls. By removing the harmful cholesterol, your HDL will improve, states the Mayo Clinic. Whole grains include oats and oat bran, whole wheat, brown rice, barley and quinoa.

Fruits and Vegetables

Fruits and vegetables contain fiber and antioxidants, according to the American Heart Association. These heart-healthy foods can help improve your HDL cholesterol level, while also reducing your harmful (LDL) cholesterol. To gain the most nutrients, choose either the fresh or flash-frozen forms.

Lean Protein

Choosing lean protein sources instead of fattier protein sources may help you. Lean protein, according to the American Heart Association and the USDA, includes beans, soy foods, skinless poultry and lean cuts of red meat. Beans include kidney, black, garbanzo and navy varieties. Soy foods include tofu and tempeh. Lean cuts of red meat include pork tenderloin and cuts without visible fat in them.