How to increase good cholesterol and decrease bad cholesterol

Did you know that there is one kind of blood cholesterol that is actually good for you to have lots of? It’s HDL cholesterol.

HDL stands for high-density lipoprotein, often called the “good” type of cholesterol. To help remember the different types of cholesterol, you can think of the H in HDL cholesterol as standing for “healthy”.

HDL is beneficial because its purpose is to remove other types of cholesterol from your bloodstream, says Claire Sullivan, MD, a cardiologist with UH Harrington Heart and Vascular Institute. It does this by carrying unhealthy LDL cholesterol away from the arteries and to the liver, where it can be broken down and removed from the body.

“As a result, having an HDL level within the recommended range is associated with a reduced risk of heart disease and stroke,” Dr. Sullivan says.

The recommendations for HDL cholesterol are a little unique because higher levels are actually better. There are also slightly different recommendations for men and women.

Men are considered to be at risk if their HDL level is less than 40 mg/dL, while women are considered at risk if their HDL level is less than 50. However, the ideal range for all adults is 60 or higher.

It’s best to focus on lifestyle changes to improve your HDL cholesterol, Dr. Sullivan says. Nutritional changes that can improve your HDL cholesterol include eating more healthy fats and limiting unhealthy fats.

Healthy Fats

Healthy fats contain omega-3 fatty acids, monounsaturated fats and polyunsaturated fats, which help increase HDL cholesterol and lower LDL cholesterol.

Omega-3 fatty acids: salmon, mackerel, sea bass, herring, oysters, sardines, anchovies, flax seeds, chia seeds, walnuts, soybeans, edamame, kidney beans, soybean oil.

Omega-3s are an essential fat that the body cannot make on its own, so we have to get what we need from the food that we eat. Fish are the best sources of omega-3s, but they can be found in some plants as well as some fortified foods and fish oil supplements.

Monounsaturated fats: extra-virgin olive oil, canola oil, peanut oil, sesame oil, avocados, peanut butter, almonds, cashews, peanuts, pistachios, olives

Polyunsaturated fats: corn oil, oil-based salad dressings, pumpkin seeds, sunflower seeds, soybean oil, walnuts, flaxseed

Good sources of monounsaturated fats and polyunsaturated fats include plant oils that are typically liquid at room temperature, as well as nuts and seeds.

Fats to Avoid

Trans fats have an negative impact on your blood cholesterol by lowering the good HDL cholesterol and increasing the bad LDL cholesterol. They also increase your risk of heart disease, stroke and diabetes.

Common sources of trans fats include: fried food, processed desserts, microwave popcorn, frozen pizza, stick margarine, shortening and coffee creamers.

Trans fats are listed on nutrition labels, but you should also look for partially hydrogenated oils on the ingredients list.

Other Ways To Improve Your HDL

In addition to nutrition, lifestyle changes that can raise your HDL include physical activity, smoking cessation and weight loss, Dr. Sullivan says.

Moderate physical activity is good for your overall health, but it can specifically help raise HDL. If you aren’t currently physically active, begin working toward at least 150 minutes of physical activity each week.

“A good place to start is just to start sitting less and moving more,” Dr. Sullivan says.

Smoking cigarettes is associated with low HDL levels. So quitting smoking can allow your HDL cholesterol to return to a healthier level and reduce your risk of heart disease.

Moderate weight loss – even just 5 to 10 percent of your current weight – has been shown to improve cholesterol levels along with blood pressure and blood sugar.

“Work on making small changes with your nutrition and activity routines. For example, swap out sugary drinks for water, try taking a short walk during a break,” Dr. Sullivan says.

Related Links

UH Harrington Heart & Vascular Institute offers more options for cardiovascular care close to home with multiple locations across Northern Ohio. Ongoing investments in our local facilities ensure our team has the latest tools and therapies available to continue to deliver truly personalized care for patients where and when they need it most. Learn more about UH Harrington Heart & Vascular Institute.

It's likely that you've heard of the term "cholesterol" before, and you're not alone if it makes you feel a little confused. From the low-fat diet era to the current day keto-lovers, there seems to be mixed messaging around cholesterol and how it impacts your health. 

For starters, let's define it—Cholesterol is a fat-like substance in our blood that our body needs to help make hormones, produce vitamin D, digest food and more. Since it's fat-like and waxy in texture, too much cholesterol in our blood can lead to plaque formation and narrowing of our blood vessels, which can lead to heart disease. 

But not all cholesterols are the same—there are two main types: low-density lipoproteins (LDLs) and high-density lipoproteins (HDLs). LDLs are often referred to as "bad" or "lousy" cholesterol, as they are more likely to accumulate in our blood vessels. HDLs are coined the "good" or "helpful" cholesterol because they pick up excess cholesterol in the blood, including LDLs, and bring it to the liver where it can be broken down and excreted. 

Luckily for us, our diet can impact our cholesterol levels for the better. And no, contrary to what we used to think, eating foods that contain cholesterol—think eggs and butter—do not impact our blood cholesterol directly. Turns out it's eating too much added sugars, refined grains and trans fats that increase our cholesterol. There are foods that lower your "bad" (LDL) cholesterol as well as these foods that can help boost your "good" or HDL cholesterol. Read through the list below and find out how you can incorporate more into your daily diet.

1. Olive Oil 

Olive oil is a staple of the Mediterranean diet for good reason. It is full of the anti-inflammatory compound, oleic acid, which can help boost HDL cholesterol levels and lower the risk of heart disease. Research also suggests that the compound, elenolide, found in olive oils, especially high-quality olive oils, helps prevent high blood pressure and lowers the risk of heart disease and stroke. Use olive oil for cooking, salad dressings, drizzling over dishes or for dipping bread in. 

2. Salmon 

Along with being delicious, salmon is full of heart-healthy omega-3 fatty acids. Omega-3 fatty acids help boost the HDL cholesterol in your blood, which can lower your risk for heart disease. To reap the cholesterol-improving benefits, try our delicious Honey-Garlic Salmon and Salmon with Sun-Dried Tomato Cream Sauce. If fish is not your thing, there are plenty of vegan sources of omega-3s as well like walnuts, chia seeds and canola oil. 

3. Beans & Legumes

One important ingredient in boosting your HDL cholesterol levels is getting enough soluble fiber. Soluble fiber can help block the absorption of LDL cholesterol, leading to a healthier ratio of HDL to LDL cholesterol. Beans and legumes are excellent sources of soluble fiber and B vitamins that keep our heart functioning at its best. Not to mention, beans are versatile in shape, size and flavor and are super affordable, making them great for any budget or occasion. They can be used in everything from Parmesan White Beans to Black Bean Tacos. 

4. Avocado 

They may be famous for how they can upgrade your toast, but avocados have some impressive heart-healthy benefits. Avocados are packed with healthy monounsaturated fats and fiber. This combo of nutrients allows avocados to help clean out LDL cholesterol while boosting HDL cholesterol levels. You can use avocados for more than just guacamole, too. Try them in this savory Avocado Hummus or in a sweet and creamy Spinach-Avocado Smoothie. 

5. Whole Grains 

If you are looking to eat to improve your cholesterol, there is no reason to shy away from carbs like healthy whole grains. In fact, whole grains have been touted as the #1 food for better heart health, and for good reason. Similar to beans and legumes, whole grains are packed with soluble fiber and vitamins that help your body clear excess LDL cholesterol, improving your ratio of HDL to LDL cholesterol. Boost your intake by swapping in whole-grain bread or whole-grain pasta instead of white bread or refined grain pasta. Pairing brown rice, quinoa or barley with a stir-fry or salad helps make it more filling and heart-healthy, too.  

6. Nuts & Seeds 

When it comes to heart health, nuts and seeds have it going on. Nuts are packed with healthy unsaturated fats and fiber to help keep your cholesterol levels in check. Seeds like chia seeds are also packed with omega-3 fatty acids for even more HDL-boosting benefits. Top your salad with pumpkin seeds, add walnuts on top of oats or blend almonds into a delicious pecan-almond butter to reap the benefits. 

7. Berries 

Boosting your fiber intake is a great way to improve your cholesterol levels, and berries are some of the most high-fiber fruits around. The combination of antioxidants and fiber in berries like raspberries and blueberries helps keep LDL cholesterol in check while increasing the ratio of HDL cholesterol. Plus, berries are a delicious way to up your fruit intake. Stir them into a yogurt parfait or smoothie, or top a salad with them for a sweet flavor boost. 

8. Wine 

We are rounding out our list with arguably the most fun heart-healthy food: wine! Wine, especially red wine, contains powerful antioxidants, namely resveratrol and proanthocyanidins. These compounds have been found to boost HDL cholesterol levels while lowering LDL cholesterol levels, reducing your risk for heart disease. Research suggests that moderate red wine consumption, which is one glass a day for women and two glasses a day for men, can be protective. We'll cheers to that!

Bottom Line 

There are several factors that play a role in heart health and cholesterol levels, including physical activity, family history and more. A healthy, balanced eating pattern also plays an important role. These heart-healthy foods make it easy to boost your "good" HDL cholesterol levels while keeping your "bad" LDL cholesterol levels in check. For more, check out our Cholesterol Diet Center.

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