Foods that Increase HDL good Cholesterol

First, examine your diet. For many people in the US, the daily diet consists of 70% carbohydrates and 30% saturated fats. Heart doctors recommend that saturated fats and ‘trans’ fats (both together termed ‘bad’ fats) should make up no more than 10% of the daily diet. Saturated fats are found in meats, poultry, and dairy products (butter, cheese, ice cream, and whole milk). Trans fats are added to many off-the-shelf donuts, cup cakes, cookies, and other confections as well as fatty, fried foods such as French fries.

Substitute ‘good fats’ such as polyunsaturated and monounsaturated fats for bad fats. Good fats are found in vegetable oils. Canola and olive oil are at the top of the healthy list. Nuts contain many good fats as well as beneficial nutrients. Reduce daily carbohydrate intake by eating moderate amounts of good fats and lean protein, as well as plenty of high-fiber, nutrient-dense carbohydrates (like those found in fresh fruits and vegetables and whole grains). Eat fresh vegetables at meals with lean cuts of meat. And substitute fresh fruits for snacks in place of trans-fatty confections will not only make you feel better and stronger, but will raise your HDL levels as well. 

Other items to raise HDL levels:            A four ounce glass of red wine with the dinner meal.                                                                   

More soy products – substitute soy milk for dairy milk and tofu for meat protein.

Eat more legumes (beans)

Whole wheat bread (stone crushed wheat)

Eat more grains

Eat fresh, cold-water fish.

Eat less fried foods and more baked and grilled.

Avoid foods labeled ‘trans’ or ‘hydrogenated’ or

‘partially hydrogenated’.

Use margarine in place of butter.

Eat smaller portions.

Lower simple sugar intake.

If you find your mind wandering towards food – go do some aerobic exercise.

For example: start out the day with a bowl of cereal having grains with the grain husks still attached (e.g. oat meal) and a glass of pulpy orange juice. Use low-fat milk for the cereal. 

For morning snack have an apple or a handful of nuts. 

At lunch have tuna fish seasoned with very little mayonnaise - strive to have no mayonnaise at all. If you place it on bread, make it whole grain and stone crushed. Or eat low-fat, plain yogurt mixed with fresh fruit. And have a piece of fruit. 

For afternoon snack eat a piece of fruit (e.g. an apple). 

For supper have a lean piece of meat (4 ounces) and two vegetables such as broccoli, cauliflower, carrots, peas, etc, and a bowl of garden salad with a vinegary dressing. Try to steer away from potatoes. If you have pasta, get whole-wheat pasta. 

 In summary: Examine your diet. If you are eating like the average American – large amounts of carbohydrates and saturated fats daily  –  substitute your carbohydrate with lean protein as well as plenty of high-fiber, nutrient-dense carbohydrates (like those found in fresh fruits and vegetables and whole grains) and substitute good fats for bad fats. Begin a daily exercise program and stick with it. In a few weeks you will feel a lot better and rises in your HDL blood concentrations will demonstrate it.