Firstly, limiting your intake of saturated and trans fats will have a beneficial effect on your HDL cholesterol. In particular, it is vitally important that your daily trans fat intake is zero.
Replace these unhealthy fats with monounsaturated fats, polyunsaturated fats, and omega-3 fatty acids. Foods to add to your regular consumption include, olive oil, nuts, avocado, natural nut butter, tuna, salmon, sardines, and flaxseed.
Dark chocolate
Alcohol
Replace these unhealthy fats with monounsaturated fats, polyunsaturated fats, and omega-3 fatty acids. Foods to add to your regular consumption include, olive oil, nuts, avocado, natural nut butter, tuna, salmon, sardines, and flaxseed.
Dark chocolate
Research suggests that polyphenol-rich, high-cocoa chocolate (70 percent cocoa or more) increases HDL cholesterol. In one study, participants ate 45 grams of chocolate per day, and researchers noted a significant increase in their HDL levels.
If you are adding dark chocolate to your diet, do remember that it is calorie-rich, so therefore you must compensate elsewhere, to avoid overeating. And, don't forget that the chocolate must be high-cocoa to be beneficial.
Vitamin D and Calcium
If you are adding dark chocolate to your diet, do remember that it is calorie-rich, so therefore you must compensate elsewhere, to avoid overeating. And, don't forget that the chocolate must be high-cocoa to be beneficial.
Vitamin D and Calcium
A study, published in The American Journal of Clinical Nutrition, found that when subjects were supplemented with vitamin D and calcium (600 mg calcium, and 200 IU vitamin D), HDL cholesterol increased, along with other beneficial changes to plasma lipid and lipoprotein concentrations.
You can get calcium from dairy foods, like milk and yogurt, but also from foods like leafy green vegetables, fish (with bones), fortified juices, legumes, dried figs and apricots.
Exposing your skin to sunlight for a short period of time, without sunscreen, is the best way to get your bodies vitamin D levels up to a healthy level. There are also some foods which contain vitamin D, including eggs, fortified milk, salmon, tuna, and fish oils.
You can get calcium from dairy foods, like milk and yogurt, but also from foods like leafy green vegetables, fish (with bones), fortified juices, legumes, dried figs and apricots.
Exposing your skin to sunlight for a short period of time, without sunscreen, is the best way to get your bodies vitamin D levels up to a healthy level. There are also some foods which contain vitamin D, including eggs, fortified milk, salmon, tuna, and fish oils.
Alcohol
Alcohol also plays a role in increasing HDL levels. But, if you do not drink already, do not start, as there other risks associated with consuming alcohol on a regular basis. If you do drink alcohol, do not exceed more than 1-2 drinks per day.
Niacin (vitamin B3)
http://www.healthcentral.com/cholesterol/cf/slideshows/foods-that-can-raise-your-good-cholesterol-level/replace-these-saturated-fats-with-monounsaturated-fats-polyunsat/?ap=825&ap=obnetworkNiacin (vitamin B3)
A study, published in the American Journal of Cardiology, found that niacin increased HDL cholesterol by up to 30 percent. Food sources of niacin include mushrooms, nuts, legumes, chicken, beef, tuna, trout, mackerel, eggs, and sea vegetables. If you have low HDL levels you may benefit from taking 500 milligrams of niacin each day in supplement form, building up to 1,000 milligrams a day. Please check with your doctor first, though.
