10 Foods That May Increase Your Good Cholesterol or HDL
How does food affect cholesterol?
Many processed foods are high in saturated and trans fats, which can increase your LDL and total cholesterol levels.
However, not all fats are bad for cholesterol levels.
ResearchTrusted Source suggests that eating foods high in polyunsaturated and monounsaturated fats, as well as antioxidants, may help improve HDL levels and lower your risk of cardiovascular disease.
Making the right food choices may also help lower your LDL levels, which improves your HDL-to-LDL ratio.
For instance, a 2020 studyTrusted Source found that following the Mediterranean diet effectively lowered overall blood cholesterol in people with risk factors for metabolic disease. This diet focuses on eating healthy fats and whole foods.
Olive oil
Olive oil contains monounsaturated fat, which may help lowerTrusted Source the inflammatory impact of LDL cholesterol on your body.
A 2023 review also found that consuming olive oil high in polyphenols significantly increased HDL levels.
Try using extra-virgin olive oil instead of other oils and fats when cooking at low to moderate temperatures, since extra-virgin olive oil breaks down at high temperatures.
Whole grains
Whole grains, including bran, cereals, and brown rice, may lower your LDL and total cholesterol, which may give your HDL levels a percentage boost.
Whole grains also contain soluble fiber, which has been shownTrusted Source to increase HDL levels and lower blood pressure.
Beans and legumes
Legumes are great sources of soluble fiber and could help lowerTrusted Source your levels of LDL cholesterol.
Some popular bean choices include:
black beans
black-eyed peas
kidney beans
navy beans
lentils
High fiber fruit
Eating high fiber fruits can help lowerTrusted Source your overall cholesterol levels, which may improve your HDL-to-LDL ratio.
Research suggests that consuming 15 grams (g)Trusted Source of fiber each day could help increase HDL levels.
Snacking on high fiber fruits throughout the day could help you reach this more easily. Some fruits may include:
Raspberries: 8 gTrusted Source of fiber for 1 cup (123 g)
Pears: 5.5 gTrusted Source of fiber for 1 medium pear (178 g)
Apples: 4.4 gTrusted Source of fiber for 1 medium apple (182 g)
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