What foods can help increase High-Density Lipoprotein (HDL) levels?

Foods That Increase HDL Cholesterol

Consuming omega-3 fatty acids from fish, olive oil, nuts, legumes, and whole grains is the most effective dietary approach to increase HDL cholesterol levels and improve HDL functionality.

Omega-3 Rich Foods

Omega-3 fatty acids have shown significant benefits for HDL cholesterol:

• Fatty fish: Consume at least 2 servings of fatty fish per week (salmon, mackerel, sardines) 1

  • For those with existing cardiovascular disease, daily consumption of fatty fish or a supplement containing 900 mg of EPA + DHA is recommended 2
  • Omega-3 fatty acids improve HDL functionality by increasing large HDL particles and reducing small HDL particles 3

• Plant sources of omega-3: Include flaxseed, flaxseed oil, canola oil, soybean oil, and nuts 1

Unsaturated Fats

• Monounsaturated fats: Replace saturated fats with foods rich in monounsaturated fats 1
  • Virgin olive oil: Increasing consumption by 10g/day is associated with improved cholesterol efflux capacity 4
  • Nuts: Increasing consumption by 30g/day improves paraoxonase-1 activity, which enhances HDL function 4

Whole Grains and Legumes

• Whole grains: Increasing consumption by 25g/day improves cholesterol efflux capacity by 0.6% 4
• Legumes: Increasing intake by 25g/day enhances paraoxonase-1 activity by 11.7% and decreases cholesteryl ester transfer protein activity by 4.8% 4

Dietary Patterns to Consider

• Carbohydrate vs. Fat Balance: Diets high in total carbohydrate (>60% of energy) can lead to reduced HDL cholesterol, especially when consuming monosaccharides like fructose 1

  • Replacing saturated fat with carbohydrate or unsaturated fat produces similar LDL reductions, but unsaturated fats better maintain or improve HDL levels 1

• Alcohol: Moderate alcohol consumption has been associated with increased HDL-C levels by approximately 9.2% 5

  • However, this should not be recommended as a strategy due to other health risks

Foods to Limit

• Added sugars: Associated with decreased HDL-C levels 5
• Trans fats: Lower HDL cholesterol while raising LDL cholesterol 1
• Saturated fats: While they may raise HDL, they also significantly raise LDL cholesterol 1

Practical Implementation

1. Replace animal proteins with plant proteins when possible to improve overall lipid profile
2. Increase soluble fiber intake (10-25g/day) from oat products, psyllium, pectin, and guar gum 1
3. Consume at least 2 servings of fatty fish weekly 1
4. Add nuts, olive oil, legumes, and whole grains to your daily diet 4
5. Limit added sugars and refined carbohydrates which can lower HDL levels 5

Important Considerations

• The relationship between diet and HDL is complex - foods that raise HDL may not always reduce cardiovascular risk
• The quality and functionality of HDL may be more important than absolute HDL levels
• Recent evidence suggests that improving HDL functionality through diet may be more beneficial than simply increasing HDL-C levels 3, 4
• Combining dietary changes with regular physical activity provides the most significant improvements in overall lipid profiles 6

Remember that dietary changes should be part of a comprehensive approach to cardiovascular health that includes physical activity, weight management, and avoiding tobacco use.