How to increase High-Density Lipoprotein (HDL) and Low-Density Lipoprotein (LDL) with diet?

From the Guidelines

To increase HDL and improve LDL levels through diet, focus on consuming unsaturated fatty acids from fish, vegetables, legumes, and nuts, and soluble fibers from oats, psyllium, pectin, and guar gum, as these have been shown to reduce LDL cholesterol and potentially increase HDL levels. When considering dietary changes to improve cholesterol profiles, it's essential to prioritize the reduction of saturated and trans-fatty acids, which can be achieved by substituting them with unsaturated fats or soluble fibers [ 1 ]. The benefits of dietary interventions on cholesterol levels are well-documented, with a focus on:

• Increasing consumption of unsaturated fatty acids, particularly from fish, to reduce LDL cholesterol and potentially increase HDL levels [ 1 ]
• Incorporating soluble fibers into the diet, such as those found in oats, psyllium, pectin, and guar gum, which can help reduce LDL cholesterol levels [ 1 ]
• Choosing whole-grain, high-fiber foods to modestly reduce LDL cholesterol levels [ 1 ] It's also important to note that diets high in total carbohydrate can lead to elevated triglyceride and reduced HDL cholesterol levels, emphasizing the need for a balanced approach to dietary changes [ 1 ]. By prioritizing these dietary interventions and maintaining a balanced diet, individuals can effectively improve their cholesterol profiles and reduce the risk of cardiovascular disease.

From the Research

Increasing HDL and LDL with Diet

To increase HDL (high-density lipoprotein) and LDL (low-density lipoprotein) with diet, consider the following:

• A healthful diet that is low (7-10% of calories) in saturated fat and sufficient in unsaturated fat (15-20% of calories) can increase HDL-C levels 2
• Combining a healthy diet with weight loss and physical activity can increase HDL-C 10% to 13% 2
• Minimizing saturated fats and refined carbohydrates, eliminating trans-fat, and increasing fruits, vegetables, whole grains, low-fat dairy, and fish or other omega-3 fatty acids can help lower LDL-C levels and reduce cardiovascular risk 3
• Adhering to a Mediterranean diet is strongly recommended due to its ability to lower cardiovascular disease and total mortality 3
• High-dose omega-3 fatty acids can lower triglyceride, reduce cardiovascular disease, and prevent coronary plaque progression 3, 4
• Omega-3 fatty acids, particularly EPA and DHA, have been associated with cardiovascular protection, including improving HDL functionality and reducing cardiovascular risk 4, 5, 6

Key Dietary Components

Some key dietary components to focus on include:

• Unsaturated fats, such as those found in nuts, seeds, and avocados
• Omega-3 fatty acids, particularly EPA and DHA, found in fatty fish, flaxseeds, and walnuts
• Fruits, vegetables, and whole grains, which are rich in fiber, vitamins, and minerals
• Low-fat dairy products, which can help lower LDL-C levels
• Lean protein sources, such as poultry, fish, and legumes, which can help reduce saturated fat intake

Additional Considerations

Additional considerations for increasing HDL and LDL with diet include:

• Maintaining a healthy weight through a combination of diet and physical activity 2
• Limiting alcohol consumption and avoiding cigarette smoking 2
• Incorporating physical activity into daily routine, such as walking or other aerobic exercises 2