Foods That Help Raise Your HDL

HDL is known as the helpful cholesterol since it helps eliminate harmful LDL cholesterol while also providing protection to your cardiovascular system. It is important to raise your HDL level since it can reduce your risk of heart disease and other cardiovascular-related ailments. Eating the foods that help raise your HDL will help you take control of your health and lead a healthier lifestyle.

Omega-3 Fatty Acids

Eat a variety of foods rich in Omega-3 fatty acids. Omega-3, an unsaturated fat, can help raise your HDL, according to the Mayo Clinic. Foods high in Omega-3 include cold-water fish such as sardines, herring, mackerel, albacore tuna (if canned, without oil), lake trout and salmon. Salmon, according to the Mayo Clinic, is particularly useful since it contains a high level of antioxidants and anti-inflammatory properties. It is recommended you eat fish at least twice weekly. If you do not like fish, take fish oil supplements.

Use olive and/or canola oil. According to the Mayo Clinic, olives and olive oil help raise your HDL. Both olive and canola oils contain heart healthy monounsaturated fats and Omega-3 fatty acids. It is recommended you consume 1 to 2 tsp of these oils daily to reap the best heart-healthy benefits.

Soluble Fiber

Eat foods rich in soluble fiber. Soluble fiber removes harmful cholesterol from your arteries and increases your HDL, the U.S. Department of Agriculture says..

Eat whole grains. These heart-healthy foods serve dual purposes. They help remove harmful cholesterol from your arterial walls and increase your HDL. Whole grains include barley, brown rice, quinoa, triticale, whole wheat, wheat germ, wheat bran and kamut. Oats are notable soluble fiber powerhouses, the Mayo Clinic says. It is recommended you get at least 10 grams of soluble fiber daily for best results. This is easily accomplished by eating 1 1/2 cups of cooked oatmeal in the morning and adding sliced banana to it.

Eat a variety of fruits. Citrus fruits such as oranges, grapefruits, lemons and limes help raise your HDL, according to the Mayo Clinic. Apples, grapes and berries such as blueberries, strawberries and raspberries also have these properties, according to the USDA.

Eat beans. Kidney and red beans, otherwise known as legumes, are low-glycemic carbohydrates that raise your HDL. According to the American Heart Association and the USDA, beans are low-fat protein sources and high in soluble fiber.

Plant Sterol

Eat plant-sterol enriched foods. According to fatfreekitchen.com, foods enriched with plant sterols help raise your HDL level. You can find a variety of enriched foods on your supermarket shelves such as yogurt, ice cream, bread, energy bars, soy foods, fruit smoothies and whole-grain cereals.